13 hard chargers looked at the forecast and decided to take the DRP and post AFTER the rain, before the cold and before anywhere from 1 to 16" of snow falls this weekend. Little did they know Clark would have the Q today and had a plan that was sure to smoke some shoulders. YHC is still staying low/no impacting, so it went like this.
COP
15 IC IST
15 IC Copperhead Squats
10 IC ISW
15 IC Mericans
Arm Circles…you're gonna need it.
The Thang
Mosey to the pull-ups bar. Pax to complete 3 rounds of 10 pull-ups each. Use a buddy or implement to get your 10. While waiting PAX holds Peoples Chair (Round 1), Plank (round 2), reverse plank (round 3)
Lunge walk over to the rocks (~200 ft), grab a rock
21's of curls (done IC in Rd 1. 21's is 7 low curl, 7 high curl, 7 full curl)
15 IC skull crushers
10 IC squat thrusters with calf raise at the end
repeato, repeato (we rotated 4 every time, but somehow 1 PAX kept getting the biggest rock, i forget who that was)
Carioca right 100 yards, left 100 yards, Mosey 100 yards
Clark's 100 yards of pain returns
Dragon walk 25 yards, plank for the 6's, 10 second count, shake it out
Moving 'Mericans left 25 yards, plank for the 6, 10 second count, shake it out
Crab walk 25 yards, plank for the 6, 10 second count
Moving 'Mericans right 25 yards, plank for the 6, 10 second count, shake it out
6MOM
15 IC LBC
15 IC Low Flutter
10 IC Box cutter
5 IC Dr. W
30 sec. American Hammer
Reflection
Isaiah 55:3 "Incline your ear and come to me; Hear, so that your soul may live: And I will make an everlasting covenant with you …."
John 8:47 "He who is of God hears God's words"
John 10:27-28 "The sheep that are My own hear My voice and listen to me. And I give them eternal life, and they will never, ever perish; and no one will ever snatch them out of My hand."
These are some verses on hearing the voice of God. Tune in so that you may listen, not just hear, but listen. Remove distractions that may cause you to not hear and have faith so that you will listen.
Goodwrench, Skipper, Vortex, Dandelion, Gecko, Cheetah. I spent some quiet time and God told me to tell you to post if you are going to be running, you might as well post to a workout. The God dropped the mic and said "WHHHHAAAAATTTT!"
Moleskin
- Good to be back in the Q spot.
- Crowd pleaser #1 was 3 rounds of 10 pull-ups. Too bad Dandelion wasn't here to experience this.
- Crowd pleaser #2 was the rock work
- Overzealous Q brought his 100 yards of pain. This was the real crowd pleaser. This looked so much better on paper. I think by the end, everyone had tapped out. T-claps to everyone for suffering through this one with me.
- Happy Big 4-0 birthday to Oldies.
- Bertha was this your first time back out from IR?
- Several of y'all had some funk in the chest. I'm taking extra vitamins today.
- Everyone EH Hefty to install his sticker. And maybe Mulligan too.