Dang it feels great to start off a week with ER.
3 for a Pre-run.
Warm-up- Hillbillies, Humpys, SideStraddle Hops, 1 Lap of Ol’ ER with Hand Release Merkins & RBC’s instead.
Bottom of the parking deck, run up stopping at each corner. 20 Merkins, 20 squats.
The count so far as of 5:54 was 200 merkins. Dang that feels great.
Line up abreast on a concrete line, 2 groups. I obviously did not do a good job explaining this with the dumbfounded looks I was given. Sprint 50 Yards.
Grab a partner. partner 1 does an exercise AMRAP, partner 2 runs. Down a 1 flight of stairs, across and back up. then 2 flights, 3 flights, 4 flights and Plank.
I completely forgot the exercises. I do remember the Gorilla Humpers and the comments I received on those. I love it.
Mosey back to the flag for some X’s and O’s.
Prayer Request & Announcements
- All Pax that are not out. We have quite a few former regulars in Hickory that we are missing. Yes, you. Come back out and get better in the gloom.
- 3rd F Q Source on Wednesday morning. great opportunity to chat with others and dive into the Q Source. Try it out, I bet you’ll enjoy.
- Retread is planning on starting a Meditation group before some Workouts in the morning. More info to come on Slack.
Moleskin
- I love that feeling the night before a Q. Get a little excited thinking “dang, I bet that would really suck”. Planning out a Q is such a pleasure, or is it only me?
- Can your week start off any better than a trip to ER?
- The stairways felt great today. They must had installed some air conditioners for us. How polite.
- Was the traffic in the Concrete Beast higher today or is that just me? I was anticipating some Parkour off a hood before the end of the day.
- We are still waiting on someone to claim the dead animal they left in the stairwell. It really is nothing to be ashamed of, just might want to re-evaluate your diet.
WOD
Taken from Centerfold and I utterly Butchered since my trusty weinky was soaked by the end. In the Eye of a Caterpillar, the world might be ending. Soon when you change to a butterfly the world opens up and new opportunities awaits. Changes happen in our lives daily, we have to take it into perspective, step back, breath and deal with it.
Comments are closed