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:
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 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
Rock Drop’s co-worker’s wife – chemotherapy
Recall’s friends with cancer – Rob & Lisa
– 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.