6 PAX managed to kick the covers off and show up at The Roost on this chilly morning. One was overly wrapped up for maximum warmth and could be mistaken for a member of the Taliban.
Conditions: First chilly workout of the year-31 degrees.
2 Til Devo: Live Bold-As Iron Sharpens Iron
Quick mosey down to the top of Suicide Hill to grab some of our new blocks (thanks MoneyPenny)
SSH x 20 IC
IW x 20 IC
TTT x 20 IC
WM x 20 IC
LAC x 10 front & 10 back
Workout description-start at the top of Suicide Hill…perform prescribed exercise, run halfway down to parking lot on R…perform prescribed exercise, continue to run down SH and back up to gate side…perform prescribed exercise, run back up and enter parking lot at stadium on R…perform prescribed exercise, return to the top. Repeat rotation with new group of exercises that went like this:
-20 block thrusters, 20 plank jacks, 20 lunges (10 ea leg), 20 starfish merkins (5 ea)
-20 block squats, 20 mtn climbers, 20 jump squats, 20 diamond merkins
-20 block curls, 20 burpees, 20 squats, 20 wide grip merkins
Split into two groups of 3 PAX. Perform 150 reps of OH block press, 150 block chest press. One PAX runs to speed limit sign while other 2 PAX perform exercises. Tag out, repeat until all reps complete. Return blocks.
Run back to track with a short stop at shotput field for some quick hill repeats (just because).
Return to shovel flag for 6 minutes of Mary:
Flipper kicks x 25 that went straight into Iron Crosses in cadence x 20
5 burpees OYO
25 Freedom Twists
5 burpees OYO to close it out
Announcements: congrats to Homeslice as he’s been accepted to Officer Candidate School at Quantico. He reports in January. He’d better not dress like he did today-he’ll be mistaken for the Taliban.
Sign up for Sleigh Bell Trot here: https://sleighbelltrot.itsyourrace.com/register/
Prayer Requests: Continued prayer requests for Light Bill’s family and the others who were involved in the accident last weekend. Continued prayers for Money Penny’s sister in law. Prayers for Fire Daddy’s neighbor who was involved in an accident this week.
Moleskin: Kudos to those PAX who’ve been saying they need to “get back at it.” It’s one thing to say it, it’s another thing to actually do it. Pulling yourself out of the fartsack, especially on a cold morning, is half the battle. Keep getting after it! Today’s devo was appropriate and one we all need to keep in mind: “as iron sharpens iron, so one man sharpens another.” Good group of dudes out here at the Roost.