3 men emerged from the gloom, ready to fight the torments that await. Here's how it went down:
Warm Up:
SSH
Windmills
Grandma Maters
Arm circles, flaps, and overhead claps
Copperhead squats
Mountain climbers
Apollo Ohno's
Curb Calf Raisers (Down, Up, 5 bounces per rep)
#flashbacktotheearlydays
Copperhead merkins
Plank and Leg Raise Partner Push Backs
Agility Ladder work: (2x through for each variant)
run through
hops through
Icky Shuffle 1,2,R-1,2,L
2 feet lateral hop across
bunny hop
one leg lateral L,C,R,C,L,…
Hopskotch
Scissor Hops
Back to the back for some circuits:
10 burpees (counter) / pull ups+knee ups / landmine
rotate through
10 burpees (counter) / deficit merkins / step ups
rotate through
10 copperhead curls / trifectas / hanging rows
rotate through
— Trail Run Interlude —
10 weighted ball launches (counter) / pull ups+knee ups / landmine
rotate through
10 weighted ball slams (counter) / deficit merkins / step ups
rotate through
10 copperhead curls / trifectas / hanging rows
rotate through
— Trail Run Mosey —
Return to the front for some Mary
LBC's
Freddie Mercury's
J Lo's
Heals to Heaven
'merican hammer
…A-N-D that's your free workout
Reflection: Matthew 16: 18
"And I tell you, you are Peter, and on this rock (faith), I will build my church, and the gates of hell shall not prevail against it"
– I usually hear this verse described as the gates of hell being synonymous for death, meaning that death will not stop God, in reference to his resurrection and salvation.
– Pastor Jordan at pursuit church recently mentioned this verse in his sermon. (paraphrasing) He described how gates are not offensive, meaning they are not used as part of a forward attack. Gates are used to protect entry into something. In this context, Pastor Jordan challenged us to consider that our faith should be driving actions and that not even the gates of hell can stop God's plan in action.
– Anvil mentioned that his church uses this same scripture as a comment about the importance of Peter's prophesy to proclaim God as God and the importance of prophesy as a spiritual gift.
– Solid 3rd F.
moleskine:
– prayers up for Shirley's father and mother in Ohio, as his dad finds new ways to rehabilitate more than a year after his stroke
– during the Icky Shuffle, Shirley pulls out some stuff from the time capsule about the Bengels and Joe Montana, and Anvil remember the Dwight Clark endzone catch was against the Cowboys…impressive memories. Me, I can't remember what I ate my last meal…
– fly by honking by Skipper as he and Brock drove to the WWC for a super fun trail race
– no Buckeye chatter as the "game" was really an impressive display of Alabama's dominance, tclaps to Saban's men
– the Browns were SO CLOSE Shirley…SO CLOSE
Grateful for the opportunity to lead such fine men
Cheetah