6 PAX today. Most were at Basin Run. FNG's are "Bump" and "Kragel".
Our brothers should be finishing up the Basin Run this morning. T-claps to those who took on that challenge!
Open up in prayer.
- We pray for the safety and recovery from their efforts to the Basin Run participants.
- For Jeeves and his family as they deal with the death of his Sister-in-law.
- I pray that we remember to reach up to you Lord, when we find ourselves in a valley.
The definition of a basin is: a hollow or "depression" in the earth’s surface. So instead of being anti-run like you might think when I say ani-basin run, we will be "anti-basin",anti-"depression", "anti-valley", and find every hill on our AO that we can today and use it.
Warm-o-rama:
10 IC Cotton Pickers
20 IC Mountain Climbers
Parking Lot Mosey up and down the parking lot hill twice (then some mosey around the islands)
10 IC Imperial Squat Walkers
10 IC Windmills
The Thang:
Mosey the track to the small hill that Diesel likes to use by the stadium. Once there, here is what we do:
Run down hill, touch fence, run back up, 10LBC, repeat 9 LBC, repeat to 5. If you exceed 5, then keep going, but we dont stop until all pax have reached and completed 5 LBC.
Mosey to next "hill", the stadium steps.
Box Jump up each concrete step, 20 calf raises at the top, 1 burpee each step down (REPEATO)
Mosey to the back baseball field hill (our biggest hill)
Quadra-feel-ya down and back – 2 trips. Plank at top when finished.
Mosey to practice field at the back of the school. Stopping for a round of 5 pull-ups each. Squats while you wait.
At the hill, form teams of 3 and get out 1 block for each team at the bottom of the hill.
One pax at top (sidewalk), one is the runner, other at the bottom (White Line!)
Round 1:
Top=Freddy Merks on sidewalk, Bottom=Curls
Round 2:
Top=Wall Kicks, Bottom=Skull Crushers
Round 3:
Top=Wall Walking Merkins, Bottom=Block Squats
Round 4:
Top=Hillbillies, Bottom=Block Press
Mosey by the school buses, to the grass in front of the school.
3 Minute Drill Sgt – with Q taking first minute, then Dandelion (who of course starts with SSH), then Jeeves, each taking 1 minute to lead.
Mosey back almost to the launch pad, stopping at the parking lot for a little more hill work.
Using the small grass hill at the sidewalk we Sprinted up, 10 LBC at the top, then repeated 3 times, but Shirley apparently wanted to keep going so we did another round.
Mosey to Launch Pad
Mary:
3 Minute Abs! Drill Sgt Style!!!! And go…
for 3 minutes solid, non stop ab exercises were called out by the Q.
Reflection:
Psalm 121:1-2 A Song of Ascents.
I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth.
Moleskin:
– T-claps to the SVU pax who migrated over to Mustang today to join us for a beatdown.
– Q Fail – forgot to do name-o-rama!!
?- I forgot to start my watch until into the workout, but rumor has it we put in a couple miles. Not bad for a C# workout.