• When: 2018-02-27
  • QIC: No Help
  • The PAX: Nailpop, Wreck, Abner, Wee Wee, Genie, Dry Cell, Escobar, Lt. Dan, Long Haul, Cooter, Pole Dance, No Help


Surging Through Lunges

So there was a request to come and visit Surge.  Originally had planned on making the trip shortly after the launch but my shoulder had other plans.  So fast forward to today and the No Help debut at Surge finally arrived.  Good times and a great group of men there, strong group with some familiar faces and some new faces.

Weather: Mid 40’s (where’d the 60’s go???)

The Thang:

Mosey around the parking lot to warm up the legs, butt kicks by the cones, and then circle back around for COP

SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC

Run over to the other parking lot and line up

Sprint to the flag poles, backwards run back
Merkins x 10
BBSU x 10
Plank x 20 secs
Rinse and repeat for a total of three rounds

Run around the parking lot and then back up to the outer loop, line up by the light pole

Sprint to the first pole and back, then the second pole and back
Squat x 10
BBSU x 10
4-count Alt Lunge x 10
Rinse and repeat for a total of three rounds

Sprint to the first pole, lunge to the second pole, backwards run back to the first pole, reverse lunge back to start
Squat x 10
BBSU x 10
4-count calf raise x 10
Rinse and repeat for a total of three rounds

Run back around the outer loop over to the basketball court for some very slow Mary

BBSU x 10 IVSC (In very slow cadence)
Flutter Kicks x 10 IVSC

Run back to the flag

COT

Announcements

3/3 – 4-year F3 Lexington Convergence
3/3 – Columbia Half Marathon
3/23-3/24 – P200

Prayer Requests

Nailpop’s coworker
Net Zero
Dear Diary
No Help’s coworker

BOM/Devo

1 John 3:18 – Dear children, let’s not merely say that we love each other, let us show the truth by our actions.

Believe the majority of my recent devo’s have all been about speaking love and life into others.  The world desperately needs that right now and we can easily do this through our interactions with the people we come into contact with.