6 PAX posted in the cool Legion gloom this morning for KG’s BD-Q Part 2. Of the 6 PAX in attendance, besides YHC, none were able to attend my birthday party @ Woodshed on 11/7…so I brought the party to Legion, with some slight modifications.
Conditions, 51 degrees = no (or at least less) mosquitoes…AYE!
Tha Thang:
Disclaimer, followed by jog through sloppy grounds to the outfield of baseball field.
COP
11 Carolina Dry Docks IC (ok, so 5:15 is early and YHC has already screwed up. We did 12 IC, was supposed to be 11), 7 Monkey Humpers IC, 80…yes 80 SSH IC #crowdpleaser. 11-7-80, PAX starting to catch on. 35 LAC Forward IC and 35 LAC Backward IC. Just to be sure, 35 Imperial Walkers IC.
Partially secure the perimeter, run to corner of Woodlawn Ave and Landon Ln. 35 Merkins OYO, sprint to corner of Woodlawn and Damson Ln. Hold Plank, right arm up, plank, left arm up, plank, recover. 35 Big Boy Sit-Ups OYO, sprint to corner of Damson and Brandon Ave. Hold Plank. 35 Squats OYO, run back up Damson hill to the tennis courts. Hold plank, right arm up, right foot up, plank, left arm up, left foot up, plank, recover. Mosey to the General (grassy hill beside tennis courts).
Introduce PAX to #TripleNickel. Over the summer, Pipeline and I posted at Jumanji and were introduced to the Triple Nickel by Mac…it was terrible. Ever since then we have discussed bringing it back across the river. I know Pipeline has plans for it at Woodshed, today Legion experienced it. The name is misleading, but here it is: run to the top of the hill, 5 burpees, back down 5 burpees…that is #1. Do this 5 times. So where does the triple come in? I guess because it is 5 burpees at the top, 5 at the bottom, 5 times (5, 5, 5). Regardless, it sucks. 50 burpees with hill repeats = another #crowdpleaser.
Slow mosey to the basketball court, grab 2 pavers or bricks…what happened to all the pavers?!? Legion is in need of some coupon donations! We found 5 sets, and one large paver/brick thing that Rosinbagger volunteered to lug around, #T-claps.
Line up on baseline, lunge walk with brick curls for the girls to mid court.
Shoulder press squats with bricks 20 (IC) (4 count move: 1. shoulder press up, 2. down, 3. squat, 4. up).
Line up at mid court, lunge walk with brick curls to opposite baseline.
Tricep Extension squats with bricks 20 (IC) (same counts as above)
Mosey to Playground with bricks, pavers, or whatever Rosenbagger is carrying. Partner up. Partner 1, 10 Man-makers (burpee with bricks–overhead press, down for a merkin, right row up, left row up, back up). Partner 2 does max rep pull-ups while waiting. Flip flop. Round 2 ,same thing, knock man-maker reps down to 6 for partner 1, max pull-ups for partner 2, flip flop. Round 3, same thing, knock man-maker reps down to 3 for partner 1, max pull-ups for partner 2, flip flop.
Mosey back to basketball court. Line up on baseline, lungewalk with brick curls to opposite baseline. Put up bricks. Mosey up the path, back around to the baseball field. Line up along right field foul pole. Partner 1, sprint along the outfield fence to left field foul pole and back while partner 2 does AMRAP Flutter kicks. Switch when partner 1 returns.
Mary, keep feet off the ground. 35 LBCs IC, straight into 35 Freddy Mercuries IC, straight into 35 Flutter Kicks IC. Recover while YHC digs Fitbit out of pocket to check time. 6:14…BOAT…CANOE…BOAT…CANOE…BOAT…CANOE…6:15, RECOVER!
Announcements (stolen from Pipeline’s Stumble BB):
- P200 teams are still being formed, so hurry up and jump on in. Race is capped at 115 teams and, at last count, there were 75 registered. Plus cost goes up at the end of the month.
- F3 Christmas Party, 12/15 at Kings Grant Clubhouse. Stay tuned for details.
- Holiday Schedule for all Workouts will be as follows:
- Double-Down Convergence on Thanksgiving Day at Brickpile 0600 and 0700
- Christmas Eve = business as usual
- No workouts on Christmas Day
- New Year’s Convergence on January 2, 2016 Location to be decided
- Standing lunch, Thursdays at noon at Salsarita’s in the Vista
- F3’s 5th Anniversary is March 5, 2016 in Charlotte. Check the website for details. Event is M friendly, and trust me you don’t want to miss this.
Devo:
Matthew 6:27 – And who of you by being worried can add a single hour to his life?
From Max Lucado – The Bible’s most common word for “worry” is the Greek term: “merimnate.” The origin is “merimnao.” This is a compound of a verb and a noun. The verb is “divide.” The noun is “mind.” To be anxious, then, is to divide the mind. Anxiety chops up our attention, derails our purpose, and scatters our awareness in a dozen directions.
We worry about the past: what we said or did. We worry about the future: tomorrow’s assignments or the next decade’s developments. Anxiety takes our attention from the right now and directs it back then or up there.
The challenge is to keep our attention on the “right now.” Here is a resolve that I wrote and read often:
“Today, I will live today.
Yesterday is past.
Tomorrow is not yet.
I’m left with today.
So, today, I will live today.
Relive yesterday? No.
I will learn from it.
I will seek mercy for it.
I will take joy in it.
But I won’t live in it.
The sun has set on yesterday.
The sun has yet to rise on tomorrow.
Worry about the future? To what gain?
It deserves a glance, nothing more.
I can’t change tomorrow until tomorrow.
Today I will live today.
I will face today’s challenges with today’s strength.
I will dance today’s waltz with today’s music.
I will celebrate today’s opportunities with today’s hope.
Today.
May I laugh, listen, learn, and love today.
And, tomorrow, if it comes, may I do so again.”
Leave your problems with God. He does not need our help, counsel, or assistance. (Please repeat this phrase: I hereby resign as ruler of the universe.) When he is ready for us to re-engage, he will let us know.
© Max Lucado November 2015
COT & BOM – Kenny G