A handful of committed men faced the gloom on a sticky morning at the Station.
Warm-up:
Side Straddle Hops IC x20
Squats IC x10
Punches IC x10
Merkins IC x15
ATT x10
On Wall: Peter Parkers IC x10
On Wall: Parker Peters IC x10
Mosey to Conover Auto parking lot
Thang #1: Lunge circuit
PAX line up and perform walking lunges to Q’s call
-Forward lunges (down and back)
-Side lunge to left, Side lunge to right
-Backwards lunges (down and back)
Mosey to library patio
Thang #2: Broken Wheelbarrow race
PAX partnered up (Q left out)
PAX raced across patio as broken wheelbarrows (flapjack) and returned
(Q did 3-legged bear crawls)
2 trips across patio, each leg
Walk to splash pad
Mosey to closest rock pile
Thang #3: Rock Brigade
Each PAX chooses an “impressive, two-handed rock”
PAX lines up side-by-side with rockpile to the right
PAX lifts rock above head and sets down at their left foot
PAX picks up the rock to their right, lifts overhead, and sets down at their left foot…repeat until Q calls
-repeat in reverse order until all rocks are back at original pile
Mosey to splash pad
Thang #4: Dora 1, 2, 3
PAX partner up
PAX 1 begins merkins (x100),
PAX 2 moseys to do 5 swullups, then returns and picks up number of merkins, while PAX 1 heads to swullups
Continues until 100 merkins, 200 LBC’s, 300 squats are complete
Date with Mary
-Flutter kicks IC x20
-Reverse LBC’s IC x15
-Flutter kicks IC x10
-Reverse LBC’s IC x5
Word of the day
Scripture: Philippians 4:6-7 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Devotion: We put so much on ourselves. Let that go and trust in Christ. He can handle whatever comes.
Men worked hard. No whining no complaining…just plain worked. #tclaps
Forecasting significant soreness in the days to come.
Med Ball – out
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