4 PAX today. Missing Travolta who rolled an ankle Friday and apparently got a fracture while participating in a run-n-gun. Still finished the course. Was that smart or dumb? Or both? Ice up son!
No Q on the plan for today so Clark grabbed it and winged it.
COP
Toy Soldiers
IST
Windmills
CPs
Calve stretch and raises
Mosey a lap
The Work
Grab a rock the next few moves are with the rock
Squats
Shoulder Press
Skull Crusher
Curl
Bent Row
Upright Row
Mosey a lap stopping at places along the way
Bench #1 10 step-ups each leg
Bench #2 20 dips
Down under bars for a series of the following:
- 10 IC standard Australian pull-ups
- 10 IC close grip
- 10 IC wide grip corn cob
Over to the pull-up bar for 5-10
Over to the stairs for bearway to 11. Bear crawl each step adding a merkin rep on every step to 11 (or 12)
Back to the rocks
10 IC squatting curls
21’s (7 low, 7 high, 7 full curls)
Skull crushers
Squats
Shoulder press
Trifecta
Mosey another lap
6MOM
LBC
Low Flutter
Pretzel R then L
Dying Cockroach
American Hammer
Reflection
Joshua 5 13-15
13 Now when Joshua was near Jericho, he looked up and saw a man standing in front of him with a drawn sword in his hand. Joshua went up to him and asked, “Are you for us or for our enemies?”
14 “Neither,” he replied, “but as commander of the army of the Lord I have now come.” Then Joshua fell facedown to the ground in reverence, and asked him, “What message does my Lord[e] have for his servant?”
15 The commander of the Lord’s army replied, “Take off your sandals, for the place where you are standing is holy.” And Joshua did so.
Many biblical scholars interpret the commander of God’s army as Jesus prior to Him coming as flesh, the son of God or a powerful angel. Also bible trivia question. In verse 15 the commander instructed Joshua to remove his shoes. Where else in the bible is someone instructed to remove their sandals because they are standing on Holy ground?
Moleskin
- Clark and Cheese back from spending Friday through Monday in Black Mountain with sore legs
- Iron Horse turned 57 but doesn’t look a day over 70
- Sparrow has just a few short weeks before he turns 79
- Suddenly Clark feels great at 45 and Cheese gets the hate hate hate at 14
- What’s sadder than a sad clown? Apparently nobody showed up Monday, not even a sad clown. Is that a No clown?
- Been missing seeing you guys in the gloom as well as Strava. Let’s get back on the horse and finish 2024 strong!