THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:
The Workout: April metric
Part 1: RUN
10 minute timer
- Start the timer, then…
- Run from Line 1 to Line 2 (~10 yards) and back to Line 1
- Run from Line 1 to Line 3 (~20 yards) and back to Line 1
- Run from Line 1 to Line 4 (~30 yards) and back to Line 1
- That is 1 rep
- Rinse and repeat as many times as you can in the 10 minutes.
- 1 minute rest
Part 2: AMRAP
3×2 minutes timer
- Count the total number of reps (cumulative, not individual)
- Start the timer, then…
- 2 minutes AMRAP SSH
- (no rest)
- 2 minutes AMRAP High Knees (count 1 leg)
- (no rest)
- 2 minutes AMRAP mountain climbers (count 1 leg)
- 3 MINUTES REST AND RECORD 1st ROUND # OF REPS
Now…REPEAT the full routine – starting over with your rep count
Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps.
MARY:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.
“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995
And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37-40 NASB1995
Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995
These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.
You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.