Disclaimer
Warm up
– TTT x11
– SSH x10
– Windmill x10
– Imperial x10
– Overhead arm clap x20
One big lap, grab a block, to the big field
A friend of mine taught me this in high school I’m not sure if it’s a Navy Seal, Army Ranger, or other military workout, but it’s a good warmup:
* 1 merkin + 1 over head clap
* 2 merkins + 2 overhead claps
* 3 merkins + 3 overhead claps
* 4 merkins + 4 overhead claps
* 5 merkins + 5 overhead claps
* 6 merkins + 6 overhead claps
* 7 merkins + 7 overhead claps
* 8 merkins + 8 overhead claps
* 9 merkins + 9 overhead claps
* 10 merkins + 10 overhead claps
* 9 merkins + 9 overhead claps
* 8 merkins + 8 overhead claps
* 7 merkins + 7 overhead claps
* 6 merkins + 6 overhead claps
* 5 merkins + 5 overhead claps
* 4 merkins + 4 overhead claps
* 3 merkins + 3 overhead claps
* 2 merkins + 2 overhead claps
* 1 merkin + 1 overhead clap
LAP together
TABATA Round 1 (40 sec intervals, 20 sec recover)
- Flutter kick, RECOVER
- Cinder block curls, RECOVER
- Cinder block shoulder press, RECOVER
- Squats, RECOVER
- Tricep Ext, RECOVER
TABATA Round 2 (40 sec intervals, 20 sec recover)
- Bench press, RECOVER
- LBCs, RECOVER
- Cinder block curls, RECOVER
- Calf raises, RECOVER
- Overhead arm clap, RECOVER
TABATA Round 3 (40 sec intervals, 20 sec recover)
- Plank, RECOVER
- 6 inches, RECOVER
- Al Gore, RECOVER
- STH, Return Blocks
Mary, circle
Song Requests (46 min playlist):
* Darla: Simple Minds, Don’t You (Forget about me)
* Joanna: Let the bodies hit the floor
* Devito: Whip It
* Buddy Love: Just a Friend
* Bellhop: Heat of the moment
* Bird Strike: La Danza de los Mirlos
* Pothole: Hustlin’
* Stagecoach: Detroit Rock City
* Speedo: Danger Zone
* Flash dance: Would?
* Fools Gold: Country Road
* Box Wine: Wake me up before you go go
* Hostel: You’re the best around
Announcements:
- Adopt a Highway this Saturday, meet at First Citizens at 8am.
- Basketball Saturday morning
Prayers
- Safe travels and a 1st place finish for Buddy Love, Cleveland half marathon Saturday
- Bellhop: New Hope Lutheran Pastor Edwards, pancreatic cancer, prayers for family and congregation.
- Bellhop: MIL mass in lungs, prayers for her, Bellhop’s wife, and family.
- Lumbergh’s team member, prayers for her safety and God’s protection.
- Lumbergh other employee situation today.
We listed 10-15 guys who are noticeably absent the past 6 months who use to be regulars. You heard the names, we will not make them public, but reach out to the names you heard this morning, check on them, show you care. Then, be persistent to get them back out among us again.
Guys, good work this morning. Stagecoach invited me to an F3 Convergence on a Saturday in May 2015. Ken Doll was the Q and it was awful. Since that day, I’ve been grateful to call Depot home. As I tell people, there isn’t one time I’ve ever looked forward to a workout; but, there isn’t one that I’ve left where I’ve regretted going. Also, “You’re the average of who you surround yourself with.” I’m better because of you men.
-Laettner