Barracks Running Etc Et Al
THE SCENE: The Barracks (U of M Track area), upper 70s and a little less humid than we’re used to lately.
F3 WELCOME & DISCLAIMER:
- Welcome: I am not a professional
- You are participating at your own risk
- You are responsible for your own wellbeing
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can, all exercises can be modified and are only suggestions.
WARM-O-RAMA:
20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.
THA-THANG:
Mosey to pull up bars/benches.
With partner, do 20 pullups each (as many per set as you can, switch, partner help if needed BUT DO 20.
20 lunge+step ups with each leg.
Run to top of garage, meeting by west stairwell.
Alternate 5 burpees, 5 aquaman for the six.
Freddy Mercury: 10 in cadence. (On six, touch knee to opposite elbow)
Merkins: 30 OYO.
Run down stairs to the fountain plaza.
Suicide Sprint: (modify to shuttle run if too crowded) start to first light, then second light, then whole plaza and back to start.
We repeated the pullups, squat-step-ups, and run to top of the garage. Then ran down steps back to startex for Mary.
MARY:
shoulder taps, HW Side Crunch,
COUNT-OFF & NAME-O-RAMA
15 PAX: Scout Team, Toms, Snookie, Blart, Handsy, Monk, Cowpoke, Doubtfire, Ergo, Little Nicky, Spock, Crayfish, Bottomless, Soybean, Four Eyes
CIRCLE OF TRUST/BOM:
1 John 5:4-5, “and this is the victory that has overcome the world – our faith. Who is it that overcomes the world except the one who believes that Jesus is the son of god?”
Not our ability or intelligence or interpersonal skills or church skills, but our belief. Hard for me to keep that first, and not to want my actions to have weight. Praying that God will help me accept the gifts he gives instead of trying to manufacture more.
Moleskin: Props to FNG Doubtfire for being really fast, and to my man Soybean for pushing the pace especially on the run back to startex. If you haven’t read Freed To Lead, get on it. Try to implement to “Corner to Corner” and “Mean Mean Stride” when you plan your next Q.
