Not sure where to put this. So, I’ll put it right up top. Canseco was not the most overdressed today. Somehow, Swanson found enough layers to take that title.
16 PAX answered the call for the #Granolikaze. As usual, the PAX pushed hard, focusing on correct form and complete reps.
Conditions: 51 deg with clear skies and dry ground
THE THANG:
Disclaimer / Prayer
Walking Devo from the front parking lot to the rear parking lot. Typically, we save the devo for last and as a takeaway. Today, we began with the devo, with intent to apply it to the workout, as well as to life.
DEVO:
Col 3:23 Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.
YHC shared a story from early childhood, when given a task of washing the car. It was a quick job, but by not drying the car, water spots were left all over it. The car looked worse after the wash than before. Of course, the job had to be redone. The focus was wrong. It was on doing the work quickly, instead of doing the work right. We took that lesson into the workout, focusing on doing each rep of each exercise right. YHC hopes the pax will also take that lesson into the day, doing the work right, as if for the Lord, not to impress men.
Circle up for a little stretching warmup:
SSH 10 IC
TTT 10 IC
IW 10 IC
Mosey on down the hill to the far left corner of the track.
THE KAMIKAZE (Granolikaze):
There was no scoring or lap count today. Focus was on solid work, not racing.
Run to the Hill
Backpedal up Hill – 11 Squats
Run Down – 11 Flutter Kicks 4 ct
Backpedal Up Hill – 11 Squats
Run Down Hill – 11 Flutter Kicks 4 ct
Go up Steps with 1 calf raise on each step (30ish) – 11 Squats
Run down hill – 11 Flutter Kicks 4 ct
Backpedal up Hill to the light pole – 11 Squats
Run down long Ramp – 11 Flutter Kicks 4 ct
Run to Blue Jungle Gym – 11 Pull-ups or 11 Body weight rows
Run to Track – 11 Lunges each leg
Run back to hill, recover as needed
Rinse and Repeat for 40 minutes, increasing reps by 1 each lap.
Mosey back to the flag.
COT:
Devo Reminder
Prayer
Moleskin:
For the squat/4ct Flutter Kick count per lap completed
Lap 1 = 44
Lap 2 = 92
Lap 3 = 144
Lap 4 = 200
Lap 5 = 260
Lap 6 = 324
Lap 7 = 392
Announcements:
Dam2Dam 2/16 (looking for volunteers(
5 Yr Annivergence 3/2
P200 3/22
Gauntlet 4/8
CrossRuck
Prayer Requests:
Granola Step-Grandmother (Ann) was hospitalized, now in assisted living/rehab center. Needs heart surgery, but has to get well enough first.
Granola mother – on day 6 of the flu
Corbett Anderson – doing well now, continued prayer – starting soccer
Kukok’s wife – 32 weeks pregnant
Will Young
35 yr old man that passed away, leaving wife and 3 young children
Chedda – buyer for his house
Chedda – auditioning today for Wheel of Fortune