Awesome morning at the Shank today. Here are a few of the highlights.
-Coon Dog’s mumble chatter is unrelenting but went quite well with GD’s topnotch sarcasm. – I may or may not have implied there would be no burpees or merkins since I did the IPC the day before, on Monday…. We did 70 burpees and plenty of merkins (you can see Soaker for a refund). -Gravedigger was back out after a hiatus with an injury and hasn’t missed a beat! -Lego ran SL for several miles by himself, Soaker and I arrived late and ran 1. -I took a while to warm up and my in cadence counting, i.e. stopping at random numbers and not varying the tone/volume when I intended for the pax to stop. Also, assigned varying rep count numbers that were difficult to remember and easily confuse myself and this bunch. -Great fellowship and some pretty good work was had by all! Now let me see how much of this workout I can accurately recall.
One Minute Warning:
Disclaimer:
Prayer:
The weather: 60ish
Warm up Mosey Lap and Circle up
SSH X 12 IC, 5 Burpees, Michael Phelps X 12IC, 4 Burpees, Imperial Walkers X12IC, 3 Burpees, Air Squats X 12IC, 2 Burpees, Merkins X12IC, 1 Burpee.
The Thang:
Starting on one of the soccer fields we did suicide runs between 7 light poles that were about 30-40 yards apart. At each light pole on the down run perform 3 burpees and 5, 2 count Mt. Climbers. At the start of each “back run” perform a core exercise, laddering up with another core exercise on top of the previous, for each of the 7 rounds. Recover!
Mosey back to the picnic shelter
We did three Tabata Circuits as follows:
20 seconds on, 10 seconds rest for 8 rounds of each circuit.
Circuit 1: Legs
Alternate SSH/Run in Place with Bonnie Blairs, Squats Jumps, Monkey Humpers, and Bobby Hurley’s.
Circuit 2: Chest/Shoulders/Arms
Alternate SSH/Run in Place with Merkins, Carolina Dry Docks, Shoulder Taps, and dips on the bench
Circuit 3: Burpee and more burpees
Alternate SSH/Run in Place with Burpees, Half-Burpees, Burpees again, and Mt. Climbers,
Mary:
Went around to each Pax for 3 minutes of Mary. Soaker=25 LBC’s, Lego= 25 Heel Touches, Duff=30 seconds of 6 inches (are one and only TWSS), Gravedigger=25 American Hammers, Coondog=I don’t remember (Sorry CD, I’m sure it was awesome!), knowzit=10 windshield wipers.
RECOVER!
Announcements:
- Gauntlet October 18th.
- Cheech 10K in November
- IPC at Shank on Thursday
Prayer:
- Mulligan’s daughter is having surgery.
- Lego’s elderly neighbor.
- Coondog’s Grandmother.
- Pax dealing with depression, etc…
Devo:
From a book i am reading by Matt Chandler called, Family Discipleship. A parent is the most influential person that a child will ever have (that’s a HUGE responsibility we have, especially fathers).. It’s never too late or too soon to disciple one’s family.