Eleven gathered in the sweaty, pre-4th gloom to work off a few hot dogs and hamburgers – in advance. FNG-1 is Bolt, FNG-2 is HopHunter, our guest this morning from Concord.
WARMUP:
10 IC SSH
10 IC MC
10 IC Cotton Pickers
10 IC Merkins
10 IC Squats
THE THANG:
Relay Race (sort of)
Teams of 3 or 4 (if there is a 4th – pair up on one leg).
(1) One team member jogs to the track’s far corner (200m) and commences to do burpees until the next team member reaches him. Once he is tagged by the team member behind him, he runs back around to the start/finish (200m) to tag and release the third team member.
(2) Second team member begins as soon as he sees the first team member begin burpees at the 100m marker closest to gate and runs the 200m to his teammate. Once he reaches the burpee station, his teammate is released.
(3) Third team member does LBCs at the start line until the first team member gets back around to release him. He then makes his way around to the burpee station and cycle repeats.
(After each 200m run, team member should take a 10-15 count before beginning their exercise. There will be no other rest until we are done)
Once the rotation is in full swing, it ends up being about a 6-minute loop consisting of:
- 200m run
- Approximately 2 minutes of burpees
- 200m run
- Approximately 2 minutes of LBCs
We ended up completing 6 laps for the slowest-but-sweatiest 1.5 miles YHC has ever run. About 36 minutes of relays. Actual pace while running was about an 8-minute mile (a little faster for some, a little slower for others).
6 MOM:
10 IC LBC (why not?)
10 IC Dr. W
10 IC Jane Fondas – right
10 IC Jane Fondas – left
REFLECTION:
1 Peter 2:16-17 “Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.
MOLESKIN:
- Don't forget, Mustang and SVU converge tomorrow at Rescue Squad park at Lincoln Charter School's Denver campus at 7:00 am for a beat down brought to you by MetroDog
- Great to see Abrams back in action – looking like he never left!
- Awesome to have a guest join us from Concord this morning. Looks like we may see more of him this week and in the future. Welcome HopHunter
- Q wasn’t sure how well this relay-race thing was going to work out and had a tough time explaining it but I think it’s going to be a regular part of the rotation now. Worked out well – tough but very scalable both up and down – and allows for some mumble-chatter in the process.
- Let’s not forget to use our hard-fought earth-bound freedoms to do good things in this life and to make sure that all we do glorifies Him.
- Please be careful and stay safe as you celebrate.
- As always, gentlemen, it is truly on honor to be given the opportunity to lead and it is a privilege just be a part of this incredible group.