6 PAX
C#, Sonar, Diesel and the newly named:
John=”Skeeter” (from Florida, loves hiking and outdoors stuff).
Lincoln=”Flashbang” (dudes energy is on a hole level of its own, explosive!)
Jeremiah = “Chromozone” (biology and “end zone” [from ultimate Frisbee played today] combined for a uniquely spelled chromosome as Chromozone.
Warm up:
SSH
Arm circles
Flower (Green Sally Up) – Squat version
Olympic torch style Indian run around parking lot
The Thang:
20 step ups on bench
Partners assigned to get information out of our FNGs for nickname.
Mosey around to bus parking lot, wall kicks.
Mosey to back loading dock. LBC and merkins, alternating with partner. Dumpster smelled great…
Mosey to back of school, SSH and up-and-over the wall.
Mosey to back area, some steps and short Mosey.
Mosey to block pile, enough legs, let’s do arms.
10 IC curls
Mosey to line and back.
10 IC Skull crushers
Mosey to second line and back.
5 IC trifecta
Return the blocks
Mosey to launch pad.
20 minutes reserved for cardio in the form of ULTIMATE frisbee, 3 on 3. Wound up with 2.xx miles for the workout. Sustained heart rates for sure.
Reflection:
Jesus made the ULTIMATE sacrifice.
Hebrews 9:28
so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.
COT/Prayer.
Nicknames were given.
Sound off.
Always a pleasure!
C#