April 6, 2018

HIIT and Run at the Levee.

THE SCENE:

The Levee: 50 and muggy.  100% gloomidity.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
*SSH x47 IC
*Bobby Hurleys x10 IC
*Mountain Merkins (recently submitted to Exicon) x6 IC
*Burpees x 15 OYO

THA-THANG: 4 Corners
Part 1

*PAX formed a single file line going clockwise around parking lot perimeter…flipped a tractor tire…1 PAX would flip tire x5 and sprint to designated spot then sprint to back of line and resume mode of transportation (MOT).  Next PAX would flip tire. Repeat for all PAX.

Round 1>MOT for non-tire flipping PAX would be Bear Crawl through 1 full rotation of all 8 PAX.

Round 2>Flip tire as described above. MOT was Squat Walk as described above.

Round 3>Flip tire. MOT was Broad Jump.

Round 4>Flip tire until back at STARTEX. MOT was Lung-Lunge-Squat.

*Burpees x15 OYO
*8-ct Body Builders x10 IC

Part 2

>Indian Run from Baseball Field parking lot to Tennis Courts parking lot. All in.

*Perform Burpees x15 OYO

Resume Indian Run using ‘slingshot method’ whereby when rear PAX got halfway the 6 would release, etc. Return to STARTEX.

Part 3

*PAX stretched calves by planking on tractor tire.

*PAX performed Incline Merkins x10 IC with palms on tractor tire.

*PAX performed Derkins x 10 IC with feet resting on tractor tire.  Rinse & Repeat.

*PAX performed Burpees x2 OYO

MARY:
*BBSU x20 IC
*LBC x20 IC
*FLUTTER KICKS x20 IC
*MOUNTAIN CLIMBERS x20 IC

COUNT-OFF & NAME-O-RAMA:
8; C-Lo, Slicnut, Harry Caray, Billy Blanks, Money Bags, Meter Maid, Nature Boy (WHOO!) and O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some Spurgeon with the PAX; theme: suffering, strife

*Also read from Romans 5: Justification
>Romans 5:3
‘And not only this, but we also exult in our tribulations, knowing that tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us.’

*YHC encouraged men to be listen to the Podcast from 4/5 with Gus and YHC on ‘Lift Heavy. Run Long.’

**PAX prayers were lifted up.

MOLESKIN:

This was one heckuva thorough beatdown.  High Intensity Interval Training with ample Running thrown in for funsies.  PAX were awfully grumpy bears when Burpees were called.  It was only 47 in all. Meter Maid was running fashionably late after 1st 15 Burpees were performed by PAX  in Warm-A-Rama and made up for his lost 15 upon his arrival-without being asked to.  That impressed the PAX and YHC.

ANNOUNCEMENTS:
>PAX are training for 4/7 Fairway 5K (including YHC and Backseat) as well as 1/2 Marathon coming up in May. 
>Brew Ruck coming: 4/28/18