12 PAX, including our brothers from the Roost, made their way to Speedtrap to #getbetter and celebrate 42 trips around the sun by YHC. A consistent theme was in order for today’s workout in accordance with YHC’s age and the number of reps per exercise. There was a slight chill in the air, but not quite cool enough to break out the Rudy-white-pants. Overall, quite pleasant. We welcomed FNG Al McBroom, 68, disclaimer given, let’s do this!
High 30s, but just right
Warm up mosey around the parking lot, circle up in the parking lot:
- SSH x 15 IC
- TTT x 10 IC
- Imperial Walkers x 15 IC
- Overhead Arm Claps x 15 IC
Head down to the cheese grater for further instructions. Our circuit consisted of pullups, head back to cheese grater for merkins, run to end of parking lot for squats. Begin stations with 12 reps at each one. Rinse and repeat, reducing the number of reps by 2 each time; 12, 10, 8, 6, 4, 2 = 42 reps completed per station. Plank on the six. Cue Sparky to complain about his reconstructed collar bone.
Mosey to the comfort station by the soccer fields. Bring back one of our picnic tables that had been moved out from under the shelter some time back, for each pax to have enough space for 42 step ups (21 each leg) and 42 BBSUs.
Next, find some wall for 42 seconds of wall sits x 2 with brief rest in between sets.
Head down to the picnic shelter in the woods for:
- 21 inclines
- 21 declines
- 42 dips
Our final mosey (with partial lunge walk) lead us back to the roadway beside the CCP building. 5 burpees, run a lap, ten count, R&R two more times.
Back to the flag for 2 minutes of Mary consisting of:
- American Hammers – Toothpick
- Boat/Canooooee – Rudy
Total distance covered over 2.5 miles. It was great to be back in double digits of PAX posting, but it took a mini-convergence and an FNG to do so. To our brothers reading this who haven’t posted in a while, and you know who you are, we miss you and have plenty of room at the table. As our DR brother Reload recently posted, let’s keep the band together.
Welcome FNG Al McBroom, 68. Former Marine, opened Lake Murray Tire & Auto in Chapin 22 years ago, F3 Retread.
Last call for Cottonmouth participants. Teams have been assembled with two fearless leaders, Rudy and Bud. Pride, glory and a year’s worth of bragging rights and overall F3 manliness are on the line. PAX can meet at Speedtrap on Saturday morning at 5am to clown car to HSF.
Jerry Cooper – friend of Retread, has alzheimers
Devo from Live Bold app:
58/366 It’s Your Race to Run
Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. – 1 Corinthians 9: 24
Did you know that a spectator has never won a single race? You must put your feet on the track and run the race if you want to have a chance to cross the finish line.
Today, focus on the discipline of love, service and prayer. Focus on living with integrity at work.
Put in the effort, step onto the track, and fix your eyes on the finish line. Don’t just show up…join the race and intend to win.
God built you to run the race. He’s given you the skills to finish. It’s up to you to step in your lane and run with purpose.