A Long, Long Lap ‘Round The Morg
F3 WELCOME & DISCLAIMER
SSH IC X 20
Mountain climbers IC X 20
Hillbillies IC X 20
Hip rotations OYO X 10 on each
SSH IC X 40
High knees in place
- Indian Run towards the east side of the park; continue northbound until arrival at northeast side of park.
- Squat Circuit
Slow Squats IC (9 count) X 10
Sumo squats IC X 10
Partner goblet squats (Squirkin variant) OYO X 20
Bolt 45’s OYO
- Light Pole Sets Poles 1-8: Bear crawl on transport, 5 squat jumps at each pole
Poles 9-16: Low shuffle on transport, 5 body builders/burpees
- FootworkPlace gloves on ground as center point for each participant (all moves on Q count unless otherwise specified)Quick feet run around gloves
Bunny hop over and back (front facing)
Bunny hop over and back (side facing)
Chop feet with hip twist on Q commandSPRINT to the other end of parking lot and backToe taps on curb until time runs out
COUNT-OFF & NAME-O-RAMA
16 | 1 FNG “Mudflop”
CIRCLE OF TRUST/BOM:
“I have made a covenant with my eyes; how then could I look upon a virgin?
What would be my portion from God above, and my heritage from the Almighty on high?
CHARITY AND JUSTICE
“If I have withheld anything that the poor desired, or have caused the eyes of the widow to fail,
or have eaten my morsel alone, and the orphan has not eaten from it—
for from my youth I reared the orphan like a father, and from my mother’s womb I guided the widow—
if I have seen anyone perish for lack of clothing, or a poor person without covering…
then let my shoulder blade fall from my shoulder, and let my arm be broken from its socket.
For I was in terror of calamity from God, and I could not have faced his majesty.
WEALTH AND POSSESSIONS
“If I have made gold my trust, or called fine gold my confidence;
if I have rejoiced because my wealth was great, or because my hand had gotten much…
this also would be an iniquity to be punished by the judges, for I should have been false to God above” (Job 31:1–2, 16–28 NRSV)
Great group showed up for business on a Thursday morning. We had many fitness levels represented, but everyone pushed their limits. Sprints at the end had the group gassed in the best way. Kudos to “sweepers” within the group to be the glue keeping the team together.