Peeked at the Q spot late yesterday evening, and open so let’s see what fun we can have. Running late and no one is in the parking lot at 0528 but low and behold 5 PAX were “mostly” ready at go time.
Disclaimer
WARMUP
Abe Vigodas (IC) x 10 — slow windmills
Alarm Clocks (called out by each PAX) — lay flat, get up quick with a hop at the top x 6
Derricks I mean Lounge Act (IC)x 5 each side — lay on side, top leg bent with foot on ground, lift bottom leg…think awkward Jane Fondas then flapjack
Derricks (IC) x 5 each side — slow single leg deadlift
Danger Zone — 3 mins 36 secs of SSH with squat each time they say Danger Zone
Bataan Death Crawl — start at the chute up the parking lot, PAX bear crawl with last PAX dropping for 5 Burpees, then run to front, everyone gets a turn by us reaching the top, come back down and repeato but with the PAX moving via crab walk (10 burpees each)
THE THANG
Mosey to the visitor side bleachers
Merkin Mountain — start at the bottom bleacher and do one incline merkin, bear crawl up one row then 2 irkins, repeato to the top which was ~14 (~105 merkins for those of you counting at home)
Mosey down to the track and lay out 11 pennies at ~10 yard increments representing goal lines and 10 yard markers
1st & 10
Start at goal line move to 10 yard line, do 1 burpee and 10 merkins then sprint to far goal line (90 yards), mosey back to 20 for 2 burpees and 9 merkins, sprint out an repeato til 10 burpees and 1 merkins at other 10 yard line (55 merkins and burpees each)
MARY
on our way back…Fox Hole — everyone lays down at a different marker does a Big Boy sit up, rolls to side then merkin, rolls again BB sit up, until you get to the next marker (15ish merkins)
pick up all the pennies and mosey to flag pole at the end of the track
recover recover
REFLECTION
used the verse of the day
Amos 5:24 — But let justice roll on like a river, righteousness like a never-failing stream!
Liked the added thought – “God wanted his people to know that their religious pilgrimages, sacrificial offerings, and songs meant nothing to him if a life of compassion, character, and concern did not back them up.”
MC
-Sparrow takes off the vest pre-workout…thanks for the compliment sir!
-Travolta gives the workout 3 “stars”…STK
-Clark enjoyed all the SSH so much he asked for more merkins and was not disappointed
-Iron Horse shared his new cutlery smuggling business venture with the PAX
-AO2AO2AO launching this Friday night from Denver United Methodist Church at 2000. ~13 miles of rucking fun designed for all to finish. Ping Ziploc or YHC for shuttling needs.
Pleasure to lead and be led by you fine men.
Hefty