RUINS rush of blood to the head
THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.
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, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.
THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.
With partner, must get 100 box jumps and 50 derkins. Flutter for six.
Run fast to pull up bar tower.
With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch
Run fast to monkey bar tower.
Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.
Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).
Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.
Mosey back to startex for Mary (see below). Fast up the steps.
MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).
COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes
CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.
“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13 and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.
MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.
ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…
Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..
