11 PAX kicked the covers off of their fartsack and posted in the gloom with their F3 brothers. All got harder better faster stronger. Did you just start singing the song in your head? If not, you will now… you are welcome. The workout was simple; running with pain staitions. The weather was perfect. Not too humid but it was also cool for a June 15th. What is a merkin? Don't google it. It may show the F3 exercise lexicon in the search result which is just a push-up, but it may also show you a pubic region tupee.
COP
Arm Circles (little-big both forward and reverse)
Windmills
Right Over Left/Left Over right
Merkin Clock
Head to the track and mosey a lap followed by 10 IC Merkins
The Thing That We Did
Run (1) 400 meter lap at a fast speed. Then mosey (recovery) to the pull-up bar. Perform 5 to 10 pull-ups (pax choice). If you can't get 5 make it 5 by doing jumping pull-ups. If you can get 10 make the last 2 slow negatives. Then Mosey back to the track (more recovery) and perform 10 of pax choice merkins. Q gave a nice long list of possibilities for our newer PAX. Then repeato until time expires.
In total we ran between 2.5-3 and some change depending on how fast you ran.
6MOM
10 IC LBC
10 IC Low Dolly
10 IC Low Flutter
4.675 IC Dr. W
Reflection
Today's reflection is brought to you by Colossians 3:9-16. I read it from the NIV, But I am posting the Amplified version here as it provides some more insight. In the world right now we have a lot of people taking "sides". I'm not sure why we even have "sides". This is pretty cut and dry. What does the bible tell you to do? Love. Very simple. We should also all be finding our own way to combat racisim. Whether that means actively speaking out against it, or more passively making it known in small conversations that you don't appriciate it. Many ways to help here. The only think you should NOT be is silent. Just do something
https://www.biblegateway.com/passage/?search=Colossians+3%3A9-16&version=AMP
9 Do not lie to one another, for you have stripped off the old self with its evil practices, 10 and have put on the new [spiritual] self who is being continually renewed in true knowledge in the image of Him who created the new self— 11 a renewal in which there is no [distinction between] Greek and Jew, circumcised and uncircumcised, [nor between nations whether] [a]barbarian or [b]Scythian, [nor in status whether] slave or free, but Christ is all, and in all [so believers are equal in Christ, without distinction].
12 So, as God’s own chosen people, who are holy [set apart, sanctified for His purpose] and well-beloved [by God Himself], put on a heart of compassion, kindness, humility, gentleness, and patience [which has the power to endure whatever injustice or unpleasantness comes, with good temper]; 13 bearing graciously with one another, and willingly forgiving each other if one has a cause for complaint against another; just as the Lord has forgiven you, so should you forgive. 14 Beyond all these things put on and wrap yourselves in [unselfish] love, which is the perfect bond of unity [for everything is bound together in agreement when each one seeks the best for others]. 15 Let the peace of Christ [the inner calm of one who walks daily with Him] be the controlling factor in your hearts [deciding and settling questions that arise]. To this peace indeed you were called as members in one body [of believers]. And be thankful [to God always]. 16 Let the [spoken] word of Christ have its home within you [dwelling in your heart and mind—permeating every aspect of your being] as you teach [spiritual things] and admonish and train one another with all wisdom, singing psalms and hymns and spiritual songs with thankfulness in your hearts to God.
Moleskin
- Jeeves posted again.. and it was rather exciting. First run since it went snip snip.and he crushes it
- We learned that skunks don't like it when they are chilling in the brush behind the pull-up bars and you run up on them. They get all "Come at me bro!" Walk on their front legs and bend that tail… Luckily, was it also Jeeves, saw it and yelled "SKUNK!" and quickly turned around.
- Everyone put in some solid efforts today because it looked like everyone was worn out by the end
- Tickle gets mad props for maintaining perfect pull-up form in strict pull-ups
- Mysterion has a secret for making his hair stand up 3 inches.. wake up and do nothing to it.
- If I counted right we got in up to 70 pull-ups and 120 merkins