This morning, a Baker’s Dozen showed up to Run And Move through the streets of Hickory. The morning was a cool 66 degrees and the perfect temperature for some fun. The morning went something like this, but in my old age I could have forgotten or embellished something.
Warm-up
Side Straddle Hop IC x20
Toe Touches IC x15
The Thang
Head out of the parking lot and stop at the gym fo 20 Tricep Dips IC before climbing the stairs. Once we got to the top of the stairs, we descended and headed towards the hospital. We stopped at the bottom of the parking deck after about .75 miles and I explained the next exercise. We would complete a round of B.L.I.M.P.S on our way to the top of the parking deck. At the top of each level we would do the exercise and then continue to the top once we were done.
Burpees x5
Lunges across the level
Imperial Storm Troopers x15
Merkins x20
Squats x25
Once we were at the top of the deck, we completed 20 LBCs and 20 Heel Touches In Cadence. While we were doing Heel Touches Cousin Eddie jumped up and started doing Burpees. We all thought he was odd but he huffed and puffed and said he would explain it later. When he was done, he said he was paying his debt of 20 Burpees because of basketball. I really wanted to do 20 more right when he finished but personally, I did not want to do 20 Burpees!
We left the parking deck and ran down the stairs and headed towards cemetary hill. We climbed cemetary hill and stopped at the top across from Oakwood where we completed some LBCs, a Plank, and Spiderman where Flamer put his face in dog pee. Just had to be there….
We cruised down the hill to the creek at the local YMCA where everyone picked rocks for a few more exercises. I told everyone that they were free to choose whatever size rock because we would do a few exercises and not too many of any exercise. All exercises were completed in cadence while looking at the flowing creek.
30 Curls for the Girls
20 Overhead Presses
10 Tricep Extender “thingies”
After dropping our rocks back in the exact spot they came from, we crossed the creek and partnered up for modified B.O.M.B.S. As P1 ran up the parking lot, P2 did the exercise. Once P1 got to the other end of the parking lot, P2 ran and P1 did the exercises. This continued until we were done.
Burpees
Overhead Claps
Merkins
Big Boy Situps
Squats
We finished the B.O.M.B.S. and heading back to the flag completing a 3.3 mile circle. Great job men and I look forward to sweating with you again in the near future!
WOD
James 1:19
Listening and Doing – My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,
Psalm 102:17
He will respond to the prayer of the destitute;
he will not despise their plea.
The first verse does not need much explanation and pretty much tells us to do the opposite of what we usually do on a daily basis. Listen more and talk less!
The second verse is just that no matter how low we are, reach out to God and He will hear us. He may not answer the way we want him to answer but He will answer.
Prayer Request:
the Wright family
the Tramble family
Jordache is heading to Moldova on Monday
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