Planning the night before for what I was going to wear for Prison Break, and I was pleasantly surprised to see a big 50 pop up on the temperature scale! Sure, it also had a 100% chance of rain, but you can’t argue with 50 in January. So, with way fewer layers than just 2 days before, I arrived at the AO, ready to work. The old reliables(PBR and Swinger) pulled in and some of the Lower Creek guys pulled in just in time. On to it:
Warmup
- SSHs
- Imperial Storm Troopers
- Abe Vigodas
- Humpies
- Arm Circles
First up, a Curb Crawl. On the road, bear crawl from one curb to the other and complete 10 Derkins. Then, turnaround and return to starting curb and complete 9 Derkins. So on, until you hit 1.
Next we headed back and grabbed some blocks for Colt 45s and Bolt 45s. The Colts are broken down curls, 15 upper, 15 lower and then 15 full. The Bolts were similar, but for squats. All with blocks.
Next we lined up for some Broken Wheelbarrows. Each PAX gets down in standard wheelbarrow formation, except you hold one leg out straight as the other is held by your partner. 3 parking spaces down with one leg out and then back with the other. Rotate through partners so everyone gets a turn.
Next we circled up for Jump, Squat, Hold. Think ring of fire, except you hold squat position while the PAX go around and complete squat jumps starting at 10. We made one revolution and I was told that was unfair for some because they got lower numbers. SO, to make it fair, we R&R but going in opposite direction. Equal pain for all!!
Another round of Bolts, just to make sure our legs were feeling it.
And then, Burnouts! All the PAX circled up and grabbed their blocks. We went as a group through each of the following for as many reps as we each could:
- Curls(for Snips)
- Squats
- Overhead Press
- Lunges
- Triceps Extensions
Blocks up and time for COT:
When torrential downpours beat on the heads of my newly planted petunias, I felt bad for them. I wanted to bring them inside to shelter them from the storm. By the time the rain stopped, their little faces were bowed to the ground from the weight of the water. They looked sad and weak. Within a few hours, however, they perked up and turned their heads skyward. By the next day, they were standing straight and strong.
What a transformation! After pounding them on the head, the rain dripped from their leaves, soaked into the soil, and came up through their stalks, giving them the strength to stand straight.
Because I prefer sunshine, I get annoyed when rain spoils my outdoor plans. I sometimes wrongly think of rain as something negative. But anyone who has experienced drought knows that rain is a blessing. It nourishes the earth for the benefit of both the just and the unjust (Matt. 5:45).
Even when the storms of life hit so hard that we nearly break from the force, the “rain” is not an enemy. Our loving God has allowed it to make us stronger. He uses the water that batters us on the outside to build us up on the inside, so we may stand straight and strong.
Not my words, but I really liked the message. Scripture that goes along with this is Matthew 5: 38-48. Don’t let the rain in your life bring you down. Remember, God is sending it to you to make you stronger!
Moleskin:
- I think we are good on bear crawls in Lenoir for awhile
- Goodwill is definitely the best twerker in the group
- PBR does not like broken wheelbarrows
- But he is a beast when it comes to weight reps
- Goodwill might get commissions for the local Crossfit gym. Lots of promotion….
Prayers:
- Friar and his back
- Spokes’ M for a quick recovery from foot surgery
- Goodwill and Wile E and their M’s for their new 2.0s on the way!
- PBR, Twin, Snips, Swinger, Audit, Nutmeg, Bizmark, Wile E and any other F3 men dealing with stressful work situations. Remember, posting helps relieve that stress!!
- And lastly all our lost PAX. Here’s to warmer weather bringing you brothers back out!
Babyface out!
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