19 pax rolled out of the #sack this AM to a surprising, but welcoming, cool mist. As selected by the pax of CAT last night, this morning’s workout was delivered with a little Motley Crue for their listening pleasure. Want to know what we did? Just take a look down yunder ↓↓
Weather – 66* w/ a cool mist
Disclaimer & Prayer
The Thang
Slowsey over to the practice field
COP (All IC unless noted)
SSH x25
TTT x10
Windmills x10
LBAC x10(f), x10(b), OH Claps x10, Dirty Birds x10, OH Claps x10, LBAC x10(b), x10(f)
Merkins x10
Squats x10
Flutter Kicks x10
Burpees x5 (OYO)
Everyone grab a pair of bricks & a Partner
4 corners with tires at corners 2 & 4
Rd 1
- Bear Crawl to 1st corner, 10 squats
- Lunge to 2nd corner, 10 incline merkins
- Bear Crawl to 3rd corner, 10 squats
- Lunge to 4th corner, 10 incline merkins
- P2 – Al Gore w/ bricks held straight out
- Flapjack
Rd 2
- Bear Crawl to 1st corner, 10 merkins
- Lunge to 2nd corner, 10 dips
- Bear Crawl to 3rd corner, 10 merkins
- Lunge to 4th corner, 10 dips
- P2 – Curls for the Girls
- Flapjack
Rd 3
- Bear Crawl to 1st corner, 10 BBSUs
- Lunge to 2nd corner, 10 step ups each leg
- Bear Crawl to 3rd corner, 10 BBSUs
- Lunge to 4th corner, 10 step ups each leg
- P2 – OH Press
- Flapjack
Ring of Fire
Rd 1
- Hold high plank, 1st person does 10 merkins & continues until all pax complete 10 merkins
Rd 2
- Hold curl in the mid-position, around the circle w/ 10 curls from every pax
5 Burpees OYO
Time started running short, so let’s put the tires and bricks away so Coach doesn’t have to give YHC a “thorough talking to” about the condition of his fields.
Slowsey back to the SF with 1 minute left
Plank Shoulder Taps x10 IC
COT
BOM
Announcements
- Every Tuesday at 6:30pm: Mac is leading a Leadership Course at Saxe Gotha in the Lighthouse
- 9/8-9/9: BRR
- 9/15: Tunnel to Towers
- 9/16: Smokehouse Fundraising Event
- 10/14: 5K at Saluda Shoals to benefit Daybreak Crisis Ministry
- 11/11: John Flanagan Memorial 10K
- 12/15: F3/FiA Christmas Party
Prayer Requests
- Flood Victims in Houston
- JJ’s Father
- Our Nation
- Flanagan Family
Devo
My Guilt
Wash me clean from my guilt. Purify me from my sin. For I recognize my rebellion; it haunts me day and night. (NLT) ( Psalm 51:2-3 )
Are you carrying around guilt? If so, you haven’t fully acknowledged the power of Jesus. If you have already repented of your wrongdoing and asked for His forgiveness, let it go. You need to be free from burdens so you can take up the cross and share your joy with others. Carrying guilt and shame does no one any favors. Christ wants you to be full of His joy!
Moleskin
- The order window has reopened for the new Hollow shirt. See Inspector Mom
- Moist looked fresher than anyone else this morning after the first 20 minutes of BC
- MB + 45 BC + Not running the air from his lungs = OH LAWD!! #GOAT
- I don’t think KD is going to approve Al Gore Rows to be added to the #Exicon
- Thanks for letting me lead this morning; hopefully it was worth the early rise.