13 pax showed up today for a grab bag of exercises and a little bit of fun. Goal was to mix it up with some strength and speed training and have a little fun.
69 degrees and humid
Disclaimer/prayer
Take a lap around the parking lot and then line up near the courtyard in the parking lot. Move from start to first light pole with the following warm up exercises: Butt kicks, Carioca, Nazi’s or Frankensteins(whatever you want to call them), High Knees, Side Shuffle
Mosey to the block pile and grab a block. Cusak the block down to the field behind the softball field. If the block drops below head level, all pax have 5 burpees. If the block is dropped or slammed to the ground at any time during the workout-10 burpees. If anyone breaks a block-50 burpees. Happy to report that no burpees were done!
Circle up on the field. With the block-Colt 45 curls (15 curls from bottom position to halfway, 15 curls from halfway to top position, 15 full ROM curls), 25 tricep extentions, 20 block KB swings, 50 block chest presses.
Leave blocks-most down by the tennis courts and find the big tires. Partner up and break into 2 groups of 3 sets of partners. Group 1 – 30 tire flips back and forth between the partners. Group 2-alternating 20 merkins, 20 LBC’s until Group 1 is finished. Switch and repeat. YHC was the odd man out so I did merkins and LBC’s for the duration.
Mosey back up to the the covered breezeway for some speed ladder work. Each pax went through twice with the following exercises: 1. One foot each hole 2. both feet each hole 3. side shuffle 4. lateral (“Ickey”) Shuffle
Mosey back to the blocks. Next up is the Bearmuda Triangle. 3 cones are spaced 30 yards apart in a triangle shape. Bearcrawl between cones. 1 burpee at cone 1, 2 burpees at cone 2 and 3 burpees at cone 3. Rinse and repeat for round 2-however we did modify between cones 1 and 2 with a power skip instead of bearcrawl
Grab your block and Cusak back to the block pile. Mosey to courtyard for some Mary. We did Flutter kicks-IC-20, LBC’s-IC-20, American Hammer-IC-15, Hello Dolly-OYO-20, 6 inches-30 seconds and finished with 20 hand release merkins-IC
Mosey back to the shovel flag
Announcements:
9/11 Never Forget Challenge -Saturday 9/26-still can put a team together
8/8-Saturday – Convergence at CAT or Kraken at RBHS
Prayer Requests:
Kenwood’s M’s family
Farfegnugen and his recovery
Devo: The hope of Heaven
YHC has been stressed out lately, and just a bit down with all that is going on. Sermon this past Sunday from Psalms 71 talked about leaning into God and building that relationship as a source of hope and strength. I found this daily devotional from the app Jesus Calling. It is written from the perspective of Jesus talking-“You and I are on a journey. Together. I never leave your side, and I never let go of your hand. When the road gets rough, it is hope that helps you look up toward heaven instead of down at your aching feet. When it seems that you are all alone, it is hope that reminds you I am still with you. When you just can’t take another step, it is hope that helps you trust Me to carry you. And when all you can see around you are huge problems, it is hope that gives you the courage to keep going. When you remember that the road we’re traveling on is really a highway to heaven, the roughness or smoothness of the road becomes less important to you. I am training you to keep your focus on My Presence with you and the hope of heaven.” 1 Thessalonians 5:8; Hebrews 6:18-19