21 Pax entered the Gloom on this holiday weekend for a little College Gameday action by Rash (VQ) and Clipboard. Spirits were high until we got part way into the what seemed like a 42 mile warmup lap. The “Warmup” ended at the block pile where some pax (not naming any names) decided to opt for the lighter blocks. The gridiron was next on tap with a little preview of College Gameday. The pax pushed hard but all left a little winded after the timed 40 yard dash.
Conditions: It was so muggy there was no room for a temperature
The Thang
7:00: Proverbs 27:17 Workout “Iron sharpens iron, and one man sharpens another”
Introduction FNGs? and Disclaimer
Circle up and Pray
7:00 Mozey to the track
7-7:10- Warmup lap (Mozey, High Knees, Butt Kicks)
To the Field for Block Workout
7:10-7:15 Get Your Blocks
• SSH X 15 IC (Recover)
• Next Exercise is Thru the Tunnel X 15 IC (Recover)
• Next Exercise is Windmill IC 15 (Recover)
• Next Exercise is Imperial Walker for Walker X 15 (Recover)
7:15-7:30
• Curls
• Block Front Squat
• Tricep Raise (Bend over hang arms
• OverHead Press (back straight)
• Romainian Deadlift (Block in front;back straight and drop below knee)
• Russian Twist
• Block Press
• Block Situp
7:30-7:50 Head to the field and count off in twos
Run in place until turn and until everyone is done
• (5 min) start middle endzone and back pedal 10 yards ; side hop to the sideline
UPDOWNS ON MY COUNT (RECOVER)
Run in place until turn and until everyone is done
• (5 min) start middle endzone and sprint 10 yards; wojo to the side line
• UPDOWNS ON MY COUNT (RECOVER)
If not done by 7:53
Back pedal 20 yards flip and sprint 20 yards OR AMRAP
Line up at end zone with the time at 40 yard line for
40 yard dash timed (CrowdPleaser except for Microchip)
Announcements
Go Ruck – Still open – need your commit
MudRun – Still open – need your commit. Also Ranger needs help with photography too.
Continue Prayers for Walker – #WalkerStrong
Prayer Requests
Prayer for Microchip’s pulled hammy this morning.
Devo
Bible Verse Ecclesiastes 4:9-12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up, And though a man might prevail against one who is alone, two will withstand him — a threefold cord is not quickly broken
Pray
Team work and iron sharpens iron