13 (including Spoke who's not signed up) posted to perfect weather and events seldom seen at a LB Q: running!!
Warm up:
20 SSH
10 Mountain Climbers
10 Merkins – IC
10 Cotton Pickers, no wait, Windmills
10 “real” Cotton Pickers
Leg Stretches
Count off by 2’s
2’s grab blocks – 1’s do Burpees until 2’s return with said blocks
Interval Time – All out max efforts, then walk till heart rates normalize. Simple.
Group 1 – Big Hill Sprint (run like your baby is at the top and in danger!)
Group 2 – Small Hill Sprint (and since it’s the small hill, cary the 33# block with you.
Walk back to center, take your time. Whatever it take to get HR back to normal.
Switch Hills and Blocks, Rinse and Repeat-O 3 more times.
Back to Playground for Rotation
Group 1 – Max Merkins (when you hit your max, lower knees to ground and do 10 more)
Group 2 – Max Pull-ups
1 minute low Plank (to deliver reflection)
Repeat-O
6 MoM:
10 Dr. W’s
10 LBC
Hip Dips – R&L
American Hammer
Reflection:
Mark 12:44 “For they gave a tiny part of their surplus, but she, poor as she is, has given everything she had to live on”.
Typically, this passage is about giving, and sacrificing. You all know it’s better to give than to receive. But what happens if everyone follows this? Without anyone willing to receive a gift (and show gratitude for it), then you can never experience the joys of giving. It’s like communication, for a message to be sent, you have to have both a sender AND a receiver.
How many times has someone tried to give you something or do something for you and you argue with them that it’s not necessary, you don’t need it or want it? Well, the “thing” is not the point, where you need it or not is irrelevant. They want to express gratitude to you, and by not accepting it, you are robbing them of the joy of giving. If you like giving gifts or helping others, if that makes you feel good, then take a moment next time someone offers you something and graciously accept it. Make it easy for them to feel the joy of giving and see show them how much you appreciate their thoughtfulness.
Mole Skin:
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Light Bulb Q’s a run workout. Write that down, may not happen again for a long while.
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Intention was for more, but after 4 hill sprints, Q decided Pull-ups and Merkins weren’t so bad.
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Hopefully the recovery walks allowed for some “get-to-know-your-PAX” time.
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Mulligan crushes the first sprint, impressive
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Metrodog crushes all 4 sprints, somebody test that man!
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Not sure what was worse, Big Long Hill Sprint, or Sprinting a Block of the short one?
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Planking for the Reflection seems like a good idea until 45 secs into your spiel.
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Note to self: If Reflection contains words like “giving” and “receiving”, count on sophomoric humor to follow.
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Add your mumble chatter in comments if you can.
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Had a good fun this AM, Thanks for the opportunity.
Respectfully Submitted,
Light Bulb