60 degrees, a slight chill in the air, dark, lots of dew and wet grass.
7 PAX posted in the glorious Strut gloom for a workout from the understudy / substitution Q. Due to Mud Run injury, Enos was unable to take the helm so I stepped in to lead the PAX this morning. Last minute means a rehash of a past workout so I dug into my bag of tricks for today, I hope you all enjoy it as much this time as last.
Today’s workout is dedicated to our very own Pajanimal – heal well, brother, we miss you! I think we can all recall at least one time during an F3 workout that Pajanimal has encouraged us, or we have witnessed him encouraging others. Time to encourage the encourager!
The Thang
COP
Mosey to baseball field:
- 25 SSHs (IC)
- 25 squats (IC)
- 20 Chariots of Fire (IC)
- 40 little arm Circles – 20 forward 20 backwards (IC)
- 15 mountain climbers (IC)
- 15 merkins (IC)
- Burpee Train!
- 15 Smurfjacks (IC)
10 Burpees(OYO) Removed from plan due to long Burpee Train
Mosey to concession stand for the Peeble’s Pyramid of Pain
- 15 dips (OYO)
- 15 incline merkins (OYO)
- 15 decline rows (OYO)
- 15 pull-ups (wide grip) (OYO)
- 15 pull-ups (close grip) (OYO)
Two laps around building
Plank till all are finished
- 12 dips (OYO)
- 12 incline merkins (OYO)
- 12 decline rows (OYO)
- 12 pull-ups (wide grip) (OYO)
- 12 pull-ups (close grip) (OYO)
Two laps around building
Plank till all are finished
- 9 dips (OYO)
- 9 incline merkins (OYO)
- 9 decline rows (OYO)
- 9 pull-ups (wide grip) (OYO)
- 9 pull-ups (close grip) (OYO)
Two laps around building
Plank till all are finished
- 6 dips (OYO)
- 6 incline merkins (OYO)
- 6 decline rows (OYO)
- 6 pull-ups (wide grip) (OYO)
- 6 pull-ups (close grip) (OYO)
Two laps around building
Plank till all are finished
- 3 dips (OYO)
- 3 incline merkins (OYO)
- 3 decline rows (OYO)
- 3 pull-ups (wide grip) (OYO)
- 3 pull-ups (close grip) (OYO)
Two laps around building
Plank till all are finished
Grab some wall
- 20 one legged step-ups, each side OYO
Two laps around building
Plank till all are finished
- 10 one legged step-ups, each side OYO
Two laps around building
Plank till all are finished
Rinse and Repeat
Mosey to brickhouse, grab 2 bricks
- 20 Curls for Jeff Gordan (IC)
- 20 shoulder presses (IC)
- 20 lateral raises (IC)
- 10 front shoulder raises (IC)
- 20 Side bends (IC)
Moleskin:
Due to time constraints, today’s workout was a rehash of one I did a few months back and this here BB is simple and to the point, lacking my usual flourish. I hope my fans understand why my prose today is somewhat limited and you will harbor no ill will towards me, and we can avoid this:
Devotional: Encouragement – encourage one another on all levels.
Hebrews 10:24-25 (NASB)
“24 and let us consider how to stimulate one another to love and good deeds, 25 not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near”
One of the issues that continually faces believers is the idea that we are okay by ourselves. Oftentimes we may think that we do not need other Christians in order to progress in our spiritual growth.
Announcements:
- Pray for Sand Dollar’s son, Matthew, as he is having health issues with his appendix.
- Continue to pray for Panjanimal and a recovery for his back issues. Time to encourage the encourager.
- Continue to pray for Walker and his family, Walker is home in Lexington, so lets continue to pray for his recovery. See the CaringBridge website for info: http://www.caringbridge.org/visit/walkerphillips/journal
- Continue to pray for Stones.
- Signup to Q, many, many openings throughout F3 Lake Murray Region, then rinse and repeat.
- F3 (2nd and 3rd Fs) Lunches are a-plenty. Check Twitter and the website for details. In fact, there is a whole lot going on, so check the website and Twitter often for updates. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
- Governor’s Cup is still available for sign-ups. Magoo is the Q. Join in his XL runs as well for training.Go Ruck (aka “The Back Pack Thingee”) is coming up in November. Watch the aforementioned Twitter for Go Ruck workouts. Including this Saturday, a GoRuck simulation, that will start at the State House, check website and Twitter for more details. Go Ruck Yourself!
- The aforementioned GoRuck simulation might impact Saturday’s workouts, should know more Thursday. Might be convergences if enough people do the GoRuck sims. Strut, and other F3 Lake Murray AOs are in need of a Q that morning.
- Kickoff of F3 Sumter is Saturday (1/1//, need PAX to make the trip and for Qs for Saturday and for coming weeks till Sumter is in the air (see what I did with the fighter jet reference!). Pay it forward, fellas!
- Have you checked Twitter and the website for updates yet?!