Weather: 73 degrees, nice for July
This was basically a repeat of last week’s workout at Crypt with a few changes due to the lack of hills and a smaller campus and YHC’s lack of gloves that were sitting back at home. Thanks to Notebook and others for keeping the mumble chatter going.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
Mosey around the parking lot with some High Knees and Butt Kicks and then stop for COP.
The workout went something like this:
SSH X 18 IC
Merkins X 10 IC
LBAC X 10, Forward and 10 Reverse, IC with overhead claps in the middle X 18 IC
Merkins X 10 on my count
Through the Tunnel X 10 IC
Merkins X 10 IC
Mosey around the parking lot and stop at the top of the “hill.”
50 Squats on Your Own
Lunge downhill to the bottom of the parking lot.
25 Merkins on your own.
Run backwards to top of hill.
50 Squats on your own.
Do Imperial Walkers all the way to the bottom of the hill.
25 Merkins on your own.
25 BBSU on your own.
Run backwards to the top of the hill.
50 Squats on your own.
Lunge to the bottom of the hill.
20 Burpees on your own
Mosey around the parking lot again and stop at the top of the hill.
Time for a for a round of 11’s.
Start with 1 merkin at the top. Run down the hill.
10 BBSU at the bottom. Rinse and repeat to complete round of 11’s.
Mosey around the parking lot 1.5 laps and stop at the shovel flag.
Russian Hammer X 20 IC
Flutter kicks X 38 IC for Cheech as YHC always does.
COT & BOM
Prayer Requests
Recall – several friends battling cancer
Dance Machine’s friend who had a heart transplant
Unspoken requests
Announcements
7/11 Run convergence at Dreher High School at 5:30
Paddle Boarding – listen on Twitter for next outing.
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Devo – Branding. Many of us had an F3 on our shirt today. We wear it to workouts. We wear it in races and other CSAUP events. We wear it proudly and try to hold ourselves to a higher standard when we do so. What if we were wearing a cross on our shirts during the day or a clerical collar during the day? Would we behave differently? Can people tell by our behavior that we are Christians?