Weather: 24 degrees Again
This was the fourth day in a row of sub-freezing workouts. The cold weather kept many people away even though a new year is upon us. Few were present, but good work was done. With No Help running, that left only 5 of us, which made it difficult to wait for the 6!
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
The workout went something like this:
Mosey through the parking lot to warm up. High knees, regular, butt kicks, regular. Zig zag through the columns in the front of the school and stop in the driveway for COP.
Since we are now in 2018:
SSH X 18 IC
Merkins X 9 IC
LBAC X 9, Forward and Reverse, IC
Merkins X 9 IC
Imperial Walkers X 19 IC to confuse those who picked up on the pattern.
Mountain Climbers X 18 IC
Mosey to parking lot. Indian run one lap around the parking lot, stopping at each corner for 10 merkins.
Stop at the entrance corner of the parking lot.
50 Squats on your own, then run backwards to top of parking lot and run forward back down to bottom.
Rinse and repeat twice for a total of 150 squats. No twerking observed.
Indian run around parking lot again with 10 burpees at each corner.
50 BBSU on your own, then run backwards to top of parking lot and run forward back down to bottom.
Repeat with 25 BBSU.
Indian run around parking lot again with 10 merkins at each corner.
50 lunges on your own, 25 each leg, then run backwards to top of parking lot and run back to bottom.
Rinse and repeat lunges.
Indian run around parking lot again with 10 calf raises at each corner.
Mosey back to shovel flag.
Flutter kicks X 38 IC for Cheech.
COT & BOM
Prayer Requests
Unspoken requests.
Announcements
-1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
-2/3 MGC Long Run
-2/24 Dam-To-Dam Relay
Devo – Gratitude (with apologies to Training Wheels for repeat from yesterday)
Psalm 100
YHC is not big on new year’s resolutions, but my focus word for this year is Gratitude. There are several podcasts on my regular playlist, and several of them have already been talking about gratitude in various ways.
We are all blessed in many ways, but we usually take the blessings for granted and focus on problems or deficiencies. It was 24 degrees (again) today, but there was no rain. We were all healthy enough to enjoy a run together.