4 started off the day right with a little Pheez-i-cal training. Beautiful morning to test oneself.
WarmUp;
- 20x SSH
- 10x windmills
- 20x morning brain climbers
- 20x low country crabs
- 20x dippy Birds (10/side)
Run to the back and pick out a Block for The Thang:
- 10x hanging rows (good form please)
- 10x Block squats
- 10x shoulder presses
- 10x Russian Block twists
- 20x partner Block circle passes (10/direction)
- 10×8 merkin t-planks
- 10x curls
trail run
run with Block to parking lot
do The Thang with 8x reps
run backwards up the little hill
run with Block to top of big hill; Block overhead between alternating mail boxes
The Thang with 6x reps
run around fountain island; boogie the 2nd half
blovks to p.lot with overhead intervals
10x windmills
return blocks to the back
up front for Mary:
- 15x Freddy Mercury’s
- 10x slow 2-count scissors
- 10x dying cockroaches
Reflection: 2 Cor 10: 3-4
- For though we walk in flesh, we are not waging war according to the flesh. For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds.
Our Pastor made a radical statement last week he said our biggst enemy is not the Deceiver. He said our biggest enemy is ourselves. We know we should do things, yet we don’t do them. We know we shouldn’t do things, yet we do them. We have paradigms, or strongholds, for what is real. We have to realize that we need to test our paradigms against the revelation of Christ and his love AND if they are different, be wise enough to realize the gap and change our paradigm. Gave me something to chew on.
Moleskine:
- T-claps to Skipper for joining us despite his 3am post-AO-to-AO bedtime. Gonna need a nap today Bro.
- T-claps to the news from Vortex that he’ll be in Norfolk in the near future. Looking forward to those runs. Also, t-claps for surviving the M’s birthday bash last night(Natty Lite party?) and still post.
- T-claps to Shredder for being awesome. Looking forward to the next Rampage!
Great honor to lead today fellas
Cheetah