• When: 2018-08-07
  • QIC: Voltron & Recall
  • The PAX: Rock Drop(R), Utah(R), Fish Wrap, Quest, 7-11, Weedeater, Fast Casual


Twice the Q’s, Twice the Fun!

Weather: 76 degrees, humid

 

No volunteers stepped up to be the starting pitcher for today’s activities, so we went to the bullpen and got two long relievers to split up the workout’s Q responsibilities.

The workout went something like this:

 

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance

Mosey one lap around the parking lot for warm up.

 

COP – Q’s Alternate Leading the Exercises

SSH X 20 IC

Burpees X 20 OYO

Merkins X 10 IC

LBAC X 10, Forward and 10 Reverse

Overhead Claps X 20 IC

Through The Tunnel X 10 IC

 

First Half – Voltron

There has been a lot of talk recently about the Iron Pax workout, so today we completed a sampling of that workout with a few modifications.

 

50 Squats OYO

Line up at the light pole. Wind Sprint to the next light pole. Sprint back.

40 BBSU OYO

Wind Sprints down and back X 2

30 Merkins OYO

Wind Sprints down and back X 3

20 Lunges each leg – slight modification.

Wind Sprints down and back X 4

10 Burpees OYO

Mosey one lap around the parking lot.

 

2nd Half –

Hand Off the Q to Recall.

Merkin Ladder. Start by doing one Merkin. Then two. Then three. All the way to 10.

Repeat starting with 10 and working your way down.

Partner up.

Partner 1 runs clockwise around parking lot. Partner 2 does lunges counter-clockwise around parking lot. When you meet your partner, runner and lunger swap roles. Continue until out of time.

Mosey around parking lot and back to shovel flag.

 

COT & BOM

Prayer Requests

Rock Drop’s co-worker’s wife – chemotherapy

Recall’s friends with cancer – Rob & Lisa

Clam Digger

Dear Diary

Unspoken requests

Announcements

–      8/11 6AM Hollow / Shawshank convergence and veterans’ workout

–      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 –  Philippians 4:13 “I can do all things through Christ who strengthens me.”

This has been a favorite verse of mine for years and helped me survive at The Citadel and get through many trying times since then. My problems start when I forget the last half of the sentence and just start thinking “I can do all things.” We are capable of great things when God works through us, but when I start to believe that it’s all me I usually fall flat on my face. Let’s remember who we are here to serve and ensure that He gets the glory.