YHC was a little concerned that a spread-out, 1/2 mile, circuit might not work well with a low PAX count – attendance has been a little down lately – he needn't have worried. A strong showing with a couple of FNGs, a four-legged pace car and quite a few of the regulars back in attendance made for a great time. It went something like this…
WARMUP
20 IC Side Straddle Hops
10 IC Cotton Pickers
20 IC Mountain Climbers
10 IC Imperial Storm Troopers
THE THANG: Circuit (approx. 1/2 mile)
Start in parking lot launch pad
- Crawl-bear down the stairs, head to the track
- 3-burpee entrance fee to the track
- 400 m run around the track
- 3-burpee exit fee from the track
- Run to pull up bar. Pull-ups x 5
- Run to down-under bar. Inverted (decline) ‘Merkins x 5
- Run up gravel road to parking lot
- Stop at sidewalk to do 10 LBCs
- Run back to Start.
- 10 Squats
Repeato until time expires
6 MOM
20 IC Freddie Mercury
10 IC Dying Cockroach
10 IC In-and-out
REFLECTION:
This date in history: In 1793, US President George Washington laid the cornerstone of the Capitol Building in Washington D.C.
1 Peter 2:6
For this is contained in Scripture: "BEHOLD, I LAY IN ZION A CHOICE STONE, A PRECIOUS CORNER stone, AND HE WHO BELIEVES IN HIM WILL NOT BE DISAPPOINTED."
This precious value, then, is for you who believe; but for those who disbelieve, "THE STONE WHICH THE BUILDERS REJECTED, THIS BECAME THE VERY CORNER stone,"
MOLESKIN:
– The cornerstone is important since all other stones will be set in reference to this stone, thus determining the position and alignment of the entire structure. What is the cornerstone of your 'house'? If it is not what it should be, perhaps it time to tear down your old house and build a new structure that will last an eternity…
– Everyone got at least four full laps in. Pretty sure I saw the rabbits taking an extra lap on the track to keep from embarrassing the Q by lapping him 😉
– Two FNGs joined us this morning. That's 3 FNGs in the last two Mustang workouts. Keep up the great work fellas!
– FNG-1 comes to us as an out-of-town visitor and is Puddle's brother Justin (39). Q didn't get to see much of Justin as it appears this was not his first time runnning. Justin's love of fishing brought some input from the pax and we settled on Carp. Welcome Carp!!
– FNG-2 is a local and was tricked…err…I mean EH'd by Stitches. Michael is 27, did time in the National Guard working in field artillery. We floated military-themed names like RPG but ultimately setttled on Hot Pocket because that was the last thing he ate before the coming the workout this morning. Wanna know why? Show-to-know, baby! Welcome Hot Pocket! Great work – you left it all out there this morning!
– As usual, the Q did not want to roll out at 5:00am today but, like always, he left knowing exactly why he did. (well, that and the fact the he had the Q…)
– Keep the prayers going for some of our brothers dealing with personal hardships and family issues.
– As always, it is an honor to be allowed to lead and a privilege just to be a part of this little thing we call F3.