June 28, 2018

Pops’ Pain Train

Annex, Uncategorized, Weekday

THE SCENE: Hot and humid but the sunrise was spectacular
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers IC x 20

SSH IC x 20

Windmills IC x 15

Shoulder Press IC x 20

Mosey 1/4 mile

THA-THANG:

  • Sprint 100 yards, 100 SSH, Mosey back
  • Sprint 75 yards, 75 Mountain Climbers, Mosey back
  • Sprint 50 yards, 50 LBCs, Mosey back
  • Sprint 25 yards, 25 Merkins, Mosey back
  • Sprint 10 yards, 10 Burpees, Mosey back
  • Bearcrawl 50 yards, 25 Carolina Dry Docks, Sprint back (last place performed 15 Burpees with a little help from the PAX)
  • Crawl Bear 25 yards, 50 SSH, Mosey back
  • Sprint 100 yards, Lunge Walk back
  • Sprint 100 yards, LBCs for a while
  • Indian Run (modify with Lunge Walk)

MARY:
Slutter Kicks IC x 20

Nolan Ryan IC x 10 each side

COUNT-OFF & NAME-O-RAMA
6 PAX (Rabbi, G String, Zima, Slots, Speedy, Pops)

CIRCLE OF TRUST/BOM:
Mark 4:35-41

On that day, when evening had come, Jesus said to them, “Let us go across to the other side.” And leaving the crowd behind, they took him with them in the boat, just as he was. Other boats were with him. A great windstorm arose, and the waves beat into the boat, so that the boat was already being swamped. But he was in the stern, asleep on the cushion; and they woke him up and said to him, “Teacher, do you not care that we are perishing?” He woke up and rebuked the wind, and said to the sea, “Peace! Be still!” Then the wind ceased, and there was a dead calm. He said to them, “Why are you afraid? Have you still no faith?” And they were filled with great awe and said to one another, “Who then is this, that even the wind and the sea obey him?”

Don’t stand on the sideline and watch and wonder. Dig in, embrace, and engage.

MOLESKIN:
I pushed the PAX hard today and we all persevered. The Annex guys are top notch and you can’t beat that sunrise.  It always seems to be a great day when you Q an F3 workout in Memphis.

ANNOUNCEMENTS:
Looking forward to the limousine ridin’, rolex wearin’, jet flyin’ son of a gun Nature Boy Q at The Mothership on Saturday! See you there.

Tags: , , , , ,