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.