8 men got better this morning at SVU. A little running, a little fun. It's cold out here, where's the sun? Someone commented, "So, we're doing a Thrusday murph?". No, it's not a murph. It's actually more, with less rest. Let's get started.
Warm-up (focus on legs and heart-rate)
1) Mosey up small hill
2) Mosey up hill 2/3, Sprint 1/3
3) Mosey uphill 1/2, Sprint 1/2
4) Mosey up hill 1/3, Sprint 2/3
Game Time: Partner up – speed matters (A= Rabbit; B=Dog)
Mosey up hill, Rabbit starts sprint ~10 feet ahead of Dog. Goal: catch the rabbit.
Everyone does burpees at the top – Cheetah’s suggestion, thanks bro.
Switch roles and Repeato
The Thang – Back to the Playground
|
Round |
Pull-ups |
Merkins |
Squats |
|
1 |
1 |
2 |
4 |
|
2 |
2 |
4 |
8 |
|
3 |
3 |
6 |
12 |
|
4 |
4 |
8 |
16 |
|
5 |
5 |
10 |
20 |
|
6 |
6 |
12 |
24 |
|
7 |
7 |
14 |
28 |
|
8 |
8 |
16 |
32 |
|
9 |
9 |
8 |
36 |
|
10 |
10 |
20 |
40 |
|
11 |
10 |
20 |
40 |
|
12 |
9 |
18 |
36 |
|
13 |
8 |
16 |
32 |
|
14 |
7 |
14 |
28 |
|
15 |
6 |
12 |
24 |
|
16 |
5 |
10 |
20 |
|
17 |
4 |
8 |
16 |
|
18 |
3 |
6 |
12 |
|
19 |
2 |
4 |
8 |
|
20 |
1 |
2 |
4 |
:15 sec rest between all sets except for transition of round 10 to 11, PAX takes :30 sec breather before starting the easy part of the workout.
6MOM
No time for Mary
(note to Sat. Q: Need to make it up)
Reflection IM3
#Iam3rd. Recommended reading http://f3nation.com/third/
A man puts God first, family/community second and himself third. Simple concept, but what are the man’s responsibilities in being 3rd? Think about this hierarchy as a pyramid; with God at as the top, pointy part, encompassed by a second larger, expanding area of family and community; all of which, is sitting on the third level of a the High Impact Man (#HIM) as a base.
Can a car run without oil for the engine, gas in the tank or air in the tires? Can a plane fly without a special shape to the wings? All machines are tools for doing work, and must be maintained to do it properly; the better the maintenance, the better the performance.
The PAX work to the benefit of our families and communities. Working on good deeds in honor of the Sky Q to show appreciation for His gifts and abilities He has given us. But to be our best, to give our best, we must maintain the gift. Posting to the gloom each morning, iron sharpening iron, shaping our gifts, so the machine is fully capable of doing the work He ask.
1 Corinthians 6:19-20 “Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.”
Moleskin
· 33°F at the start. Very comfortable. If you fartsacked, you missed a great morning.
· The Ghost Flag shows at SVU.
· Dog/Rabbit sprints were new. Not a total success, but has potential. Need to reduce the jump start distance to make it more interesting.
· Big Easy ask about Cheetah’s Parato. Haven’t thought about that routine in a while, but great reminder. Q will be bringing that back soon.
· T-claps to Goodwrench for lighting the “go points” on hill sprints. Great idea!
· For those keeping count, it’s 110 pull-ups, 220 Merkins and 440 Squats.
· Not much mumble chatter once we hit the playground.
· Sound off if any witty comments are missing.
· Thanks guys, I really enjoyed the opportunity to Q.
Respectfully Yours,
Light Bulb