Round Robin Relay at the Mount

Arrived at the Mount, no FNG’s, so YHC welcomes everyone, and we warm up (all in cadence):

1. 15 Humpies
2. 15 LAC’s
3. 15 RAC’s
4. 10 ATT’s

Then we mosey ~20 feet to a pile of papers on the ground that look something like this:

YHC explains the Round Robin Relay: one person at each station, perform the top exercise, once finished, perform the holding exercise ( ⌛ ), finally, when next PAX arrives at station, perform the listed mode of travel ( 👉 ) to the next station.

Nine PAX here, so we begin the loop, dropping a PAX with an exercise sheet evenly around the loop with 8 stations total. YHC is the ninth PAX and completes the loop by running to the first station to relieve the first PAX and the cycle begins with the first PAX running to the second station to relieve him, and so on.

1. 50 Merkins, ⌛ Hold Plank, 👉 Sprint
2. 40 Leg Raises, ⌛ Hollow Body Hold, 👉 Lunge Walk
3. 50 Mountain Climbers, ⌛ Butt Kickers, 👉 Sprint
4. 40 Big Boy Sit-ups, ⌛ LBC’s, 👉 Bear Crawl
5. 50 Wide Arm Merkins, ⌛ Storm Troopers, 👉 Sprint
6. 50 Squats, ⌛ Side-straddle Hops, 👉 Crab Walk
7. 25 Burpees, ⌛ High Knees, 👉 Sprint
8. 40 Shoulder Taps, ⌛ American Hammers, 👉 Crawl Bear
9. 50 Plank Jacks, ⌛ RBC’s, 👉 Sprint
10. 25 No Surrenders, ⌛ Freddie Mercury’s, 👉 Lunge Walk

Since YHC had printed out 10 sheets, he carried two extra exercise sheets and swapped out exercises as he reached each station, in case the PAX completed a full loop before 6:15 (but it didn’t happen).

6:15, all PAX are back at the flag: count-o-rama, name-o-rama, and YHC gives a WOD from James:

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger.”

James 1:19

YHC shared how “being heard” is oxygen for the soul, and how often we respond quickly out of anger without ever giving the other party a chance to explain themselves, and truly listening to what they have to say. This is seen in the current state of our nation and even in our homes. YHC shared an encouraging anecdote regarding protesters in Atlanta and how the Atlanta Chief of Police, Erika Shields, had stated that protesters “deserve to be heard”, backed that up with action by listening to the protesters, and then giving them a platform to be heard.

PAX discussed the importance of listening and leadership, and YHC prayed us out. Great morning, guys!

SYITG!