THE SCENE: Not too chilly..50. Post rain fresh air.
WARM-O-RAMA:
A few ssh and then off to box-jump country. In an effort to always keep variety in our recipe we’re rolling throught the Lexicon/Exicon and we are at #9 Aiken Legs #10 Air Drama Squats #11 Air Squared … So lets do those.
Two rounds of Aiken Legs is (20 Squats, 20 Box Jumps, 20 Lunges, 20 Split Jacks)..
15 Air Drama Squats (Squats on curb with Calf raises)
15 Air Squared ( Squat chair while forward extended arm claps in cadence)
THA-THANG: Looper
An AMRAP in ~ 20 minutes of Seven Exercise stations. The stations were next to our beloved Maintenance wall by the CMUS. Distribute the 20 HIMs evenly on the stations before beginning. The stations were
- 20 Peter Parkers + 5 Stair Climbs
- 20 Iron Mikes + 5 Stadium Hill Climbs
- 20 Star Jacks + 5 wall Loops
- 10 Handstand Pushups + 2 Building Loops
- 20 A Hammers + CMU + 40 Imperial Squat Walkers
- 20 Plank Destroyers + 20 Box Jumps (at other building with wall)
- 20 (3 cmu) Derkins + 1 crab walk around the wall
I cut us off a bit early so we could get in a good ole Mary.
MARY:
- 50 Hello Dollys
- 50 Freddy Mercuries
- 50 LBC
- WildFire Plank Merkin Raised Alternates. When Crowder says Wildfire (during the song) do a merkin and finish by raising the opposite arm until the next merkin. I think it ended up being 3 sets of 6 merkins with several minutes of holding the plank.
CIRCLE OF TRUST/BOM:
“We need not reinvent what a man is, but only rediscover him. How? By forsaking the uncertain sounds of society and hearkening to the war drum of Scripture. God calls us to fellowship with giants — or those who slayed them — great men who have run the race before us and offer their strengths, weaknesses, and sins to instruct us on how to walk before God this side of heaven.” — Greg Morse.
“Through You we will push back our adversaries; Through Your name we will trample down those who rise up against us. For I will not trust in my bow, Nor will my sword save me. But You have saved us from our adversaries, And You have put to shame those who hate us. In God we have boasted all day long, And we will give thanks to Your name forever. Selah.”
Psalms 44:5-8 NASB
ANNOUNCEMENTS:
Brolympics Nov 9th. Bring Headlamps for Pool Boy’s Safari on Wednesday.