June 26, 2018

Four corners with a werkin ring o’fire

THE SCENE: Balmy.
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

  • SSH x 20
  • Imperial Walkers x 15
  • LBAC (little baby arm circles) x 10 forward; reverse
  • Windmill x 15
  • Quick mosey around East parkway playground back to shovel flag

THA-THANG:
We had 5 PAX and we did a variation of four corners (and added the shovel flag in the center as a 5th point).  Each exercise was done AMRAP for 2 minutes until Q would call to rotate.  When we rotated, the PAX on the short sides of the 4 corners would Bear Crawl to the next exercise while the PAX with the longer distances would run backwards.

  • Corner 1: Merkins
  • Corner 2: CMU curls
  • Corner 3: LBC’s
  • Corner 4: Squats
  • Shovel Flag: Carolina Dry Docks

We did 2 rotations of this exercise and gathered all-in at the shovel flag.  We then moseyed around the playground/walking trail.  We stopped at a picnic table and did AMRAP dips for 1-2 minutes and then did big boy situps x 10.  At all in, we continued moseying and stopped at another picnic table and did incline merkins AMRAP for 1-2 minutes and then another 10 big boy situps.  At all in, we finished the lap around the walking trail and ran 1 more lap before all-in at the shovel flag.

To close the workout, we did a Ring of Fire with Werkins first x 2 rotations then Diamond Merkins x 2 rotations.
MARY:

  • Flutter kicks x 20
  • Freddie Mercury x 20
  • American Hammer x 15
  • Leg lift with hold at 6 inches for 30 seconds

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGS): Ergo, Dewey, Browns, MIB, Bottomless (Q)
CIRCLE OF TRUST/BOM:
Challenged the PAX with a thought related to the presence of God in our lives.  The fact that he is ever present and what that looks like in our relationships, in our thoughts, our words, our actions.  The fact that God, himself, is present with you during those moments.  Wanted to challenge the PAX to consider that not as a scary proposition but as a challenge and a hopeful reminder that he is there and that he cares for each HIM.

Prayers: Prayers for Dewey’s brother, Mike, who is experiencing a lot of the symptoms of the Sad Clown.  Prayers that Dewey can be what his brother needs and yet challenge him to be more than what he is settling to be right now.  Prayers for an interrupter to push him towards something more.
MOLESKIN:
This was the first time that I’ve Q’d with a smaller group.  In a lot of ways, I really enjoyed the smaller numbers because it was easier to encourage and get to know the HIM that were there.  It is a challenge to make sure that each HIM is being pushed in an AMRAP routine because it is really a self-determined intensity level.  All in all, we were all better for being there.
ANNOUNCEMENTS: