Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.

F3 WELCOME &
DISCLAIMER:  Done

WARM-O-RAMA:

  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

THA-THANG:
This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

MARY:
I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.

Totals:

  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

COUNT-OFF & NAME-O-RAMA
13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

MOLESKIN:
One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.

ANNOUNCEMENTS:
None

Leave a Reply