Just a little bit muggy this morning
PAX of 17 at Paradise City to workout on this muggy Monday morning. 6 PAX started the day early with 2-2.5 miles of Extra Credit. The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.
PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo
Q: CHiPS/Emeril
EC: Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark
Vests: N/A
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
3/4 Mile Jog – Fast feet step ups, Karaoke on the jog. 20 Merkins bottom of the ramp
½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches
The Workout
Tennis Courts – 11’s
10 Merkins to 1 Squat
Varied the types of Merkins and the types of Squats.
Tunnels:
Partner up. 1 partner does the short run while the other partner does Balls to the Wall
Swap/repeat
Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill
Swap/repeat
Mary:
On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches
Total running ~2.7 miles
Announcements:
N/A
Prayers: From Skidmark – Family that lost their father to cancer. Moby – Friends brother in law died in his sleep. Prayers for both families
Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”
