U-turn
Pax of 6 for a morning run.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Posts
F3 Sheepdog – Contemplation
Pax of 8; Lipsync, Gump, Dovetail, LED, Chickenfoot, Norm, Fonzie, Shredder
Started off a little differently this morning and began with a bible verse.
“As water reflects the face, so one’s life reflects the heart.”
Proverbs 27:19 NIV
Pax used the later part of the verse as a Breath Prayer during Stance Training, aka Embrace the Suck throughout the AO.
Warm-ups
Jog to the back playground.
Side Stratal Hop
Fazio Arm Circles (f&b)
Michael Phelps
Good Mornings
Chinooks
Workout included
Various Strikes (front hand, reverse, and elbow)
Sets of 3-step merkins; 5 wide, 5 std, 5 diamond.
Step ups (60 sec)
Dips
Box jumps (60 sec)
Ballerinas-toe squat (squat, heels up)
Military Merkin Pulse (1/2 way)
All mixed up with some occasional pauses to rest… in Stances…
Stance Training (each stance had a theme. Focus on Breath Prayer… “so one’s life reflects the heart”;
Horse stance – power
Mountain climbing stance – perseverance
Tiger stance – intention
Mary
LBCs
Low Slow Flutter
Crab toe taps
COT
Count a Rama, name a Rama
Thankfull for the new and old players.
Announcements & Prayer.
AAA works!
YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.
Warm Up:
Warm up lap in parking lot with skips and slides.
Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10
Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)
Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat
Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX
Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.
Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup
Verse:
Hebrews 13:16 NKJV
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.
Announcements:
10k Torch Run Saturday, the Odyssey in October
Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)
More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)
Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!
BS Out!