• When: 9/15/2015
  • QIC: Binary
  • The PAX: Binary, Ditchwitch, Wii, Nome Dome, Water Boy, Hook 'Em, Big Sky, Spidey, Valdez, Reefer, Cheesesteak, Tweetsie, Nomad, Slow pitch, Eagle, Gepetto, Ditto, Solo, Hamm, Speed Bump, Purple Pony

Not all Convenience is Good

21 PAX arrived at Sawmill today for a Guest Q from Binary.  It was a long time coming for Binary to return to the early confines of Sawmill and he was excited to #getbetter and #bebetter.  A coolness in the air finally returned as it was perfect conditions for today’s Workout.  The theme was “convenience” and the reality that sometimes convenience can be a danger to growth.

Conditions – 53 degrees, clear, and amazing


The Thang:

Mosey from Rec Dept. Parking lot over to the Baseball Parking


5 Burpees OYO

SSH – 25 IC

Little Arm Circles F/R – 12 IC

Windmills – 12 IC

Merkins – 15 IC


Conveniently move circle to edge of Parking lot for Suicide Sets

3 Stop Suicide length of Parking lot all sets – Sprint Suicides/When Finished 25 Merkins – 25 Big Boys (Plank until all finish)

3 Stop Suicide – Sprint Forward/Sprint Backward/20 Car. Dry Docks – 20 Flutter Kicks (Squat until 6)

3 Stop Suicide – Karaoke/ 15 Diamond Merkins – Low Country Crabs (LBCs until 6)

3 Stop Suicide – Frog Hop entire 3 stop suicide – 10 Burpees

Stay where we are

Bear Crawl/Merkin set Crawl back and forth 15 yds doing descending by 2 count of Merkins

Bear Crawl 15 yards – Start at 10 Merkins work to 0 (Plank until 6)

Crab Walk 15 Yards – Start at 10 Dips (Get that waste up to feel the burn) (LBCs until 6)


Circle Back up for Stationary Countdown sets

5 Exercises – Burpees, V-ups, Single Leg Dead Lifts (both legs), Wide Arm Merks, Squats

Start with 10 reps of each exercise descending by one rep after each set

PAX mostly got to 7 reps each as our time ran out

Mosey back to Rec.

Great work by the PAX and an amazing turnout for the WO.  It was a joy to be a part of the great things happening at Sawmill.

COT – Binary

BOM – Binary

Binary spoke of the verse James 1:2 of how it says, “Whenever you face trials of many kinds, consider it pure joy.”  He emphasized that this verse clearly states we’ll face adversity.  It’s not a matter of if but when.  Therefore, we should use it as an opportunity for growth and to trust God will see us through.  He finished with Jesus’ words of “In this world you will have trouble, but take heart for I have overcome the world.”


Running Group 5:15 – Food Lion on Blythewood Road; Running different distances in Cobblestone

Friday Running Group 5:15 – Lake Carolina Towne Center

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