THE SCENE: only 76 degrees but felt like 90. Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG: The Guardrail Shuffle
25 Minute AMRAP of this loop.
Start at guard rail. Do 10 Derkins (feet on the guard rail). In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail. So you remain declined for the whole set of 10 Derkins. Then stop your Derkins and get up and do 10 burpees. Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees. Finish the set with 5 Sh-Derkins and 5 burpees.
Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO). After Lunges, mosey to stop light.
At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole. Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.
Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started. Mark your lap (reps) down on chalk. ~6 minute rounds.
We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.
MARY:
5 minutes of an enlarged “Burpee Machine” . 5 stations of a continuous de-constructed burpee. 1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH
CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13. Seek him and lean on him during your times of fathering your own children. Little by little (as a father does) he will grow you, give you more, challenge you more. Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.
Matthew 7:7
7 “[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. 8 For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. 9 Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!
Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/
MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury. And our wives who are feeling stressed during job transitions.
ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow. I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.