Beautiful morning to be out moving. I expected all the Friday Fun Run guys, especially Skipper, so we planned a bunch of good running….but….
Warm Up
20 IC SSH
10 IC Toy Soldiers
10 Windmills in honor of Dandelion's arrival
5 Rotational stretches for the shoulders – each arm
15 Mtn Climbers
10 Tony Hawks
10 Slalom Skiers
10 Merkins – whew, shoulders though!
Mosey to the back and do 5 burpee pull ups on your own then get a block and come back to AO.
At the AO we set up the Gauntlet format – all 5 run to top of LBH and then back to AO where 1 man enters the Gauntlet at exercise #1. Everyone else runs back to top of hill and back when a second man enters the Gauntlet at Exercise #1 – pushing the first guy to Exercise #2. Everyone else back up and back and this continues until the last runner enters the Gauntlet which pushes the first out of the Gauntlet and he becomes the runner. He goes up and back and "pulls" the next guy out of the Gauntlet until he has "pulled" everyone through and then all 5 guys make one final run up and back. So with 5 PAX there each person makes 6 trips up and back and completes each of the 4 exercises (always one less exercise in the Gauntlet than there are PAX).
Round 1 – added 2 burpees at the top of the hill
Exercises – Block step ups – don't alternate legs but really feel the burn and do 1 leg at a time
– Plyo Push ups
– sandbag deadlift high pulls
– Banded lawnmower pulls
Round 2 – stuck with the 2 burpees at the top but did Quadraphilia up and mosey back
– Swapped Squat Cleans with the sandbag if you wanted and did banded tricep extensions
After Round 2 we lined up for a couple "races" to the top of LBH….Shirley is too fast!
Blocks back, 5 more burpee pull ups
A little Mary – 25 flutter kicks, 15 dollies, 30 sec American hammers.
Reflection
I was reading an interesting document about The Atonement of Christ. It discussed that there are really 3 parts but we often overlook the third. The first two, Christ's overcoming of the physical death and Christ's accepting of the sins of all mankind are both monumental. The third is that The Atonement was designed to help us achieve higher levels. "Because of the Atonement we are cleansed in the waters of baptism. Because of that cleansing, we are eligible to receive the gift of the Holy Ghost; and with that gift, we are entitled to the gifts of the Spirit (that is, knowledge, patience, love, etc), each of which is an attribute of godliness. Thus, as we acquire the gifts of the Spirit, made possible by the cleansing powers of the Atonement, we acquire the attributes of God." I have a looooong way to go in really learning those attributes, but they are the goal. As Christ himself said, "Be ye therefore perfect, even as I Am." It's a long journey which will not happen in this life, but He set the standard and we can work towards it. What an example we have in Christ!!
Moleskine
A bit of surprise in the amount of running today, but I CAN still do it! lol
Dandelion was cleaning the 96# sandbag almost entirely with his shoulders….crazy strong.
Salty shows a massive burst of speed and almost trucks Shirley.
Strudel leads an after workout discussion about some kind of an elk horn and I truly have no idea what was being said. Was that English?
Shirley reverts to 10 year first and most naturally….just sayin'.
Always fun, gents!