The name of the game was rocks and cardio this morning at Emmaus. 3 took on the challenge, while 3 got in some early miles. 1 came later on for cawfee tawlk. Here’s how the BC went down:
WARM-A-RAMA:
Mosey to front of movie theater.
SSH x 25 IC
IST x 15 IC
Cotton Pickers x 10 IC
Windmill x 10 IC
THE THANG:
Mosey to top of greenway path, grab a rock from the pile by the drainage ditch and bring up to the path.
Bicep curl x 10 IC
Overhead Press x 10 IC
Skull Crusher x 10 IC
Goblet Squat x 10 IC
Leave rocks, run to end of 2nd bridge
Burpees x 10 OYO
Big Baby Crunch x 10 IC
Run back to rocks and repeato
Run back to bridge and do 8 Count Body Builders x 10 IC
Low flutter x 20 IC (Hands behind your head!)
Run back to rocks and repeato
Run back to bridge and do Burpees x 10 OYO
Mason Twists x 20 IC
Run back to rocks and repeat
Run back to bridge and do 8 Count Body Builders x 10 IC
WWII Situps x 25
Run back to rocks at high speed
Return rocks and mosey back to town center
Crunch Frog x 10 IC
Dying Cockroach x 10 IC
Elbow Plank x ~ 1 min
LEADERSHIP DISCUSSION:
Continued Joshua Study – Practical Lessons for Biblical Leadership, how have you purified or consecrated yourself before a particular situation or taking a something big?
MOLESKIN:
- First time post at Emmaus for Frogger this morning. It was great seeing you again this week, and you gutted out the workout like a true champion. Awesome job. Hope to meet up with you again soon.
- Red October never fails to impress. On the last run he took off like a stallion. There’s no catching you when you have the afterburners on. Great job brother.
- Jedi, Hall Monitor, and Burner got some miles in. You were missed for the BC, but good to see you for a couple mins afterwards.
- Also missed during the workout was Cornwallis, but great to have you for the conversation after. Hope your sore neck & shoulders bounce back quick.
- As always, thanks Jedi for the opportunity to lead.
Aye,
BB