3 came out for the Summer Standard Swim & Bike: Cheetah, Gillette and Atlantis
1 Sadclown for the Run Standard: Skipper
12 for Skipper's Half Calf. Undertaker, Energizer and Comet were also there.
Here's what went down, Skipper was at the helm:
Warm-Up-Arama:
10 IC SSH, wait, PAX complained after the 400+ we did Thursday, so SMURF JACKS!…much better
10 IC Tony Hawks
10 IC Hallelujah Lunges
10 IC SeeSaws
Da' Tang:
Indian Run to Sailview Hill IF Q calls your name, lead us in 5 IC Merkin Variation:
Diamond Merks
Staggered Merks
Stop at Sailview Hill-Partner up:
1: Quadsyou'llphelia up Sailview Hill 2: Angry Donkey's #crowdpleaser
Continue IR to Webbs Chapel Church
At Church Picnic Tables:
Round 1: Partner 1 = Two Laps around Church; P2 = Table Dips
Round 2: Partner 1 = Repeato of laps; P2 = Merkin Table Crosses (Merk at each level)
Round 3: Partner 1 = Repeato; P2 = Merkin/Incline Merkin combos on Table
Round 4: P1 = Repeato; P2 = Merkin/Derkin combos on Table
Mosey to Parking Lot:
Tippy-Toe Lunges length of lot
Allen Iversons length of lot
Hot Toe Left/Hot Toe Right length of lot
Apollo OhNos length of lot
Partner Sprint Vollies (Several Rounds)
Indian Run back to AO; Stopping if Q calls PAX name for 5 IC Merk Variation:
Around the Clock Merkins
Merkins Reg-U-Lar
Staggered Merkins
Wide Merkins
Mary6:
15 IC WWI
15 IC Plank Ups
10 IC Hip-Dip L
10 IC Hip-Dip R
:60 Mason Twist
:30 Glute Bridge Hold L
:30 Glute Bride Hold R
Reflection:
Lou Holtz once said, "It's not the load that breaks you down, it's the way you carry it." Lou was one of the best motivational speakers I've ever heard. We carry too much ourselves. We carry stuff that's not important on our backs, stuff that we should not be carrying in the first place. I have been trying to intentionally set that junk aside this past week. Put it on the shelf, give it to God and see if it comes back to me. It hasn't. Lighten your load, give it to him, and only carry what's worth carrying with pride.
Moleskine:
* Great to see the 2.0s this morning
* Goodwrench toured a few Zip Codes trying to find us after arriving late; t-claps
* Passed a group of tomatoes on the way back; they were impressed
* BEAUTIFUL weather today.
* T-Claps to the swimmer/bikers. Sunrise looked nice today.
* The Angry Donkies were a hit. And I don't want to hear anymore about how every Skipper workout has bear crawls in it. None today. Your Welcome.
* Undertaker passes us on his bike while we are running from the AO, "Where you guys running to?…my response-Webbs Church…his response-You're running to WHERE?….yep"
* As always, it was a pleasure to lead and be led by you guys today. Go out and be high impact men. #HIM
SKIPPER