11 total (8 men and 3 2.0s) came out in low 40 degree weather to Denver-Mustang for a little rock then run. It was pretty cool to see the Denver Mustang flag and Ghost Flag side by side. Rock then run went a little like this.
Warm up:
15 side straddle hops IC
10 cotton pickers IC
15 Imperial squat walkers IC
Arm circles
R over L and L over R Leg stretches
Indian run to the front of the school
20 dips on your own
20 box squats on your own
10 decline merkins on your own
20 step ups on your own alternate legs
Indian Run around the school and end up at the rock pile
The Thang
Rock and Run
10 iron chair lateral presses with rock IC
10 iron chair rock overhead press IC
20 pistol squats (10 each foot on your own with your rock)
10 squats with rock IC
3 minutes quadraphillia
10 low curls IC
10 high curls IC
10 regular curls IC
10 rows with rock IC
3 minutes of hill sprints with 10 wall kicks every trip
10 trifectors IC Somewhat???
10 sit up rock press partner holds feet then switch
30 second mason twist with your rock
10 crunches with rock on your chest IC
30 second mason twist with your rock
Karaoke left 40 yards
Karaoke right 40 yards back
40 yard backwards run
40 yard backwards run back
Butt kickers 40 yards
High knees 40 yards back
40 yard sprint
40 mosey back
Mosey back to the start
6MoM
15 LBCs IC
15 Freddy Mercury's IC
15 low flutter kicks IC
15 low dolly
PAQ points out that we have 10 minutes left as Q was trying to get done a little early to coach Upward basketball. So Q decides on impromptu 2.0 Mary.
Frisbee – dying cockroach
Stealth – 10 burpees
Comet – 10 merkins
Moleskin:
– Lots of chatter this morning. I have no clue what was being said but lots of chatter.
– I love seeing the 2.0s coming out. Next generation of F3 already getting better. Great young men.
– T-Claps to Metro for bringing the Ghost flag to Denver-Mustang this morning. It will be making another appearance again at SVU this week as well. Awesome job to all that made the effort to go get it.
– This morning flew by so I apologize if I missed anything. I also hate that I could not hang out this morning and have coffee with everyone.
-Special Prayer request for MetroDog’s friend Greg. During an appointment, they found a tumor and looking for God’s healing. Comet and Stealth also asked for prayer for their Mi-Mi who is looking for a place as she is relocating to be closer to her sister.
Reflection
Romans 5 1-5
5 Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, 2 through whom we have gained access by faith into this grace in which we now stand. And we boast in the hope of the glory of God. 3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
We all go through things that cause us pain in our day to day lives. Whether it be a bad day at work, loved ones that are sick, or the small things that are thrown our way. Just remember that we have peace through our Lord Jesus Christ. We should grow through these sufferings as it produces character and hope. Please remember that we are justified through faith and need to pray for peace in the midst of the storms.
It is truly a privilege to get to work out with each of you every week. Thank you for your encouragement and pushing me to be a better man. I call it a blessing to get to lead a work out for you gentlemen. God Bless and have a great weekend!
Closer