WARMUP: We don’t need no sticking warmups….Burpee ladder starting at 5 and going down to 1 but I pulled a fast one on the pax by calling 10 when we got to 1. (this is a condensed version from Sat. Q led by OBT in Lenoir)
Mosey to Concrete beast and partner up. We had one odd man out so we rotated in.
Mosey to other side of parking deck for 20 LBC’s each; Partner 1 wheel barrow up the stairs one flight; 20 merkins each; mosey to other side of deck; Partner 2 wheel barrow up the stairs one flight; 20 LBC’s mosey to other side of deck Partner 1 wheel barrow up one flight, 20 Merkins mosey to other side Partner 2 wheel barrow up one flight, 20 LBC’s at top deck and back down….that’s 1 lap…we did 2 laps (it was much harder that it looks on paper…at least for YHC anyway).
Mosey back down to the bottom for Round 2…Partner 1 carries Partner 2 up the ramp 20 Squats at each deck and alternate Partners each ramp all the way to the top deck….Round 2 of Round 2 same thing carry Partner up the ramp but this time Partner derkins x 10 at each deck (due to the odd man I surprised Cousin Eddie while he was planking for Retread by adding another set of feet for a Partner 3 some derkin and later he returned the favor which was pretty intense while planking).
Mosey to the center of the top deck for ABS…15 LBC’s IC, 15 Dying Cockroaches IC, 15 Flutter Kicks IC…
Mosey back to the flag and we had a few minutes left so we finished the same way we started with the Burpee Ladder starting at 5 going down to 1.
Announcements: I will be collecting shirt type, sizes, and colors and placing one big order for ER shirts to save on shipping. Check out the link on the F3 Hickory newsletter. Email, text, or hit me up on twitter for your order. We have 11 days to order so I will probably place the order next Monday.
WOD: Lyrics from two of Mark Schultz’ songs who I heard this weekend at Pregnancy Care Center fundraiser (If you don’t support this organization you should it is really a great local ministry). You are a Child of Mine, Born of My own design, And you bear the heart of life. No matter where you go, Oh, you will always know you have been made free in Christ. You are a child of mine. The second song was called, All things Possible; My God is strong and mighty, My God is Faithful, My hope is in the Lord, For He is Able. Remember these lyrics they are strong and powerful reminders of Christ!
Pray for the Tramble family here in Hickory. Justin the father and husband was found dead by his wife Amber in his garage (he was electrocuted and he was only 33 years old). Pray that our church and community would surround this family with Christ’s love during this difficult time. Also, make sure to kiss and hug your family members daily because only God knows when our last day will be.
Moleskin:
There was not a lot of mumble chatter this morning so I take that as a good sign! The wheel barrow was a lot harder than I thought (I heard Cousin Eddie say on his last one….I’m not doing any more of that…maybe I should have kept doing it to see if I could get him to pull a Flaming Cropduster but I was feeling pretty nice today). I was the odd man out the first lap and I heard some laughing from Retread and CE when they saw me bear crawling up the stairs because of how easy it was compared to the Wheel barrow.
Good workout Pax!
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