DATE: 2023-07-13
AO: Highlands
Q: Nano
PAX: LTD, Obadiah, Hard Knox, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, merkins, worlds greatest stretch
THE THANG: The PAX set-off around the field for a mosey with side-shuffles along the far goal line, then we ran backwards along midfield, followed by a full lap of Ricky Bobby.
Round 1: We got back to the start where a 20 lb smash ball was waiting. Each PAX did 5 burpee smashes while the rest of the PAX did burpees OYO. After we were all done, we did another run like above.
Round 2: This time we did 5 smashes on the 20 lb ball and 5 smashes on the 30 lb ball while the PAX did SSHs in cadence. Ended with another lap.
Round 3: We did 5 more burpee smashes with either ball while the PAX alternated with 10 merkins and 10 air squats.
As we proceeded to the run YHC pulled a detour leading the PAX to the parking garage down the street. The first round up the 7? flights of stairs was to make sure you touch every step. This ended with Tyson Merkins at the top (10 or 20 – who’s counting anyway).
We ran down the parking ramp until we reached the 3rd level. This one we bear crawled down. Before proceeding to the bottom.
The PAX then climbed the stairs again, this time hoping on the left, then the right, then both until we got to the second floor. We crossed the lot and made our way up the other set of stairs until we hit the top.
At the top we did 20 LBCs with our legs on the walls at 90 deg.
A quick jog down and mosey back to the field for mary.
MARY: Big Boys, Mountain Climbers, Pickle Pounders, Freddie Mercuries, and ended with Flutter Kicks.
ANNOUNCEMENTS: Keep thinking of ideas to impact the community through volunteering activities. Anchorman is heading to Zambia! Do what you can do to support him.
COT: This week is all about the Daily Red Pill, our daily commitment to accelerating ALL three Fs, our Fitness, Fellowship, and our Faith. When you make the commitment to go all in, to go 100% not just 99%, it eliminates all other options and actually makes things much easier. Do accept that 1% of lingering doubt, commit 100% to the things you value and don’t look back.
