Impromptu Q? Already had a #downPAINment in mind.
13 PAX arrive in the gloom on a wet and soggy morning at Sandlot. Uncertainty was there for who would Q this morning. Since Binary fartsacked last week on his Q this morning was perfect for him to step up and lead the PAX.
Conditions – 53 and rainy
Disclaimer
The Thang
Mosey to Upper Parking Lot
SSH – 101 IC (started the grumbling early)
Merkins – 10 IC
Imperial Walker – 10 IC
Wide Arm Merks – 10 IC
Squats – 10 IC
Diamond Merks – 10 IC
Mosey to Tennis Courts
3 Stop Suicide – 25 LBCs/25 Flutter Kicks
3 Stop Suicide(Partial Run Backwards) – 20 Big Boys/20 Merks
3 Stop Karoke Suicide – 15 Squats/15 Lunges
3 Stop Suicide – 10 Burpees
Bear Crawl Suicide, jog back – 20 Rosalitas
Plank Walk width of first court, 10 Merks, Plank walk back, 10 Merks
(Hold Plank position after each exercise until all pax finish)
5 Merks OYO after last Plank hold
Mosey to Playground
Pull-up/Box Jump/Dips Circuit
3 Rounds of 5 Pull-ups/10 Box Jumps/15 Dips
Last Round: Max Pull-ups/15 Box Jumps/20 Dips (Someone murmurs, “I’ll just do 1.” To that, Q shared he sure felt sorry for that Pax when he had to look himself in the mirror knowing he didn’t push himself.) PAX took to heart and pushed themselves.
Mosey to Wall
People’s Chair – 3 Rounds
Round 1: PC 15 secs./Hands up for 30
Round 2: PC 20 Secs then 40 Air Presses OYO in PC position
Round 3: PC 20 sec then 40 Bicep Curls OYO in PC position
Mosey back to Flag for Mary
LBCs – 20 IC
Russian Twists – 20 IC
Flutter Kicks – 20 IC
Hello Dollies – 20 IC
V-ups – 15 OYO
COT: Binary
BOM: Binary
Devotion – Binary shared passage from James 3 where discussion is made of the powerful though small muscle we have in the tongue. The tongue can make great boasts, build people up, and tear people down. We’ve got to keep a reign on our tongue and recognize how important our words are to our wives, children, co-workers, and friends.
The PAX had a great push today. I loved that we had a great count of 13 for a soggy, messy day in the gloom. Things are on the up and up at Sandlot and I’m excited to be a part of it.
Announcements:
Monthly Convergence – 6:30 AM @ Sawmill. NO WORK OUT will happen at Sandlot. Show up and show the Sawmill how Sandlot does
Prowl/Chisel Updated Schedule – Due to low participation, Prowl/Chisel are back in the Sandlot area. Sawmill will do their own running.
ALL Prowl/Chisel runs will start at Sandhills Movie Theater @ 5:30
Monday/Fridays – Chisel (ab work with run) Wednesday – Prowl (long distance run)
Spread the news and give an EH to somebody to get them out there. Or perhaps to train for upcoming races.