A Beautiful Day at The Den

As I was sitting upon my throne this morning, the thought occurred to me that I wanted to try an old routine from many moons ago but I needed cones. Then I got sad because I knew I could always count on Hanger to bring the cones………I can’t wait to have that brother back out there. Anyway, I looked down on my watch and I was about 15 minutes before go time. Quickly got suited up headed to the AO only to find five HIMs in the parking lot. As we were doing our warm-up I was trying to figure out who had cones, luckily we got a bunch of soccer nerds in F3 Lenoir, so Grout came to the rescue and whipped out his cones. His soccer cones that is.

Warm up

There we Deconstructed the Burpee.

We would do 10 merkins/groiners/squats then half a lap and do 9 merkins/groiners/squats. We would run the rest of the lap and do 7 merkins/groiners/squats. I then threw in the stadiums at this point just so we could mix it up and get some elevation in. And we did that until we got all the way down to one.

Until much to my surprise, Swinger noted that we skipped 8. See what I did up there. So we did eight for good measure…….ran the stadium and that was it.

Much to my delight, there was still plenty of time to use the soccer cones.

Bear/Crab Suicides

Not sure if this in in the Exicon or if this is a Twin original, but here’s how it works. You bear crawl to the 20-yard line, and then you run to the opposite endzone and back to the 20. From the 20 to the 40 you crab walk. From there you mosey down to the other endzone and back to the 40. And then you bear crawl to the other 40. Run down to the endzone and back. So on and so forth. This was a real crowd-pleaser.

After that we moseyed on back to that AO, to try new routine I found on the exicon.

Dominos

This is a high plank with your left hand in the air. As the first PAX goes down and does 10 merkins then the PAX to his left falls and does 10 merkins and then the next PAX falls into the merkins until you get all the way to the end of the line. Then with the PAX on the end, we all switch to hold a right hand high plank. That PAX does 10 and then the next pack 10 so on and so forth. This was brutal.

WOD

Not gonna lie, I stole this off of the Foothills Slack Channel. It was just too good not to share. Shout out to Peaches for this word.

“Nothing can be more cruel than the leniency which abandons others to their sin. Nothing can be more compassionate than the severe reprimand which calls another Christian in one’s community back from the path of sin.” – Bonhoeffer 
 
Accountability is a vital aspect of community. Community is a vital aspect of life. Keep each other accountable and give one another a listening ear. You never know who might need it. 
 
Moleskins

Twin out!