Super Saturday
THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June.
F3 WELCOME & DISCLAIMER
Stumbled through it and explained that we would work together/keep moving.
WARM-O-RAMA:
SSH IC 4ct. x30
Tempo Squats IC 4ct x 20
Line Jumps-front to back and side to side . 30 sec each way
Hip Tosses–30 sec
Tempo Runs–50 yards. 2x 50%, 2×75%, 1 full sprint
Stretch what ya need.
Walking groin stretch–Opening and closing the gate as we walked to Starting point
THA-THANG:
x2 rounds
Tic tac to lunges x 10 each leg and lap around parking lot. SSH until all in before starting second round
Mosey to benches by the Kitchen
x5 rounds
10 dips, 10 incline merkins, 10 box jumps (or step ups)
x 20 Side step ups to high knee each leg
Mosey to Hill
x5 Sprint up hill, jog down hill
GRAB WATER WHILE HEADING TO PARKING LOT (NON NEGOTIABLE)
3 Rounds of Butkus (quick steps on curb for 1 min, short rest and rinse repeat)
Partner Hold Calf Hops x 1 min each calf per person
Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x15 Dive bombers
Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x10 Dive bombers
Parking lot sprints (maybe 100 yards) . Sprint one, jog back. Rinse and repeat
MARY:
Spiderman Merkins x 10 IC 4 ct
Jump squats IC 4ct x 5
COUNT-OFF & NAME-O-RAMA
19 PAX, 1 FNG=TagALong
CIRCLE OF TRUST/BOM:
YHC shared the lyrics to Walking on Water by Needtobreathe
My heart is heavy and my mind won’t sleep
Oh can you heal, my fear it breathes
I need to know if You’re the shadow I can see
I wanna run to You and not turn back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
But if I’m honest with myself, I am still afraid
I’m gonna run to You and not turn back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
I was halfway in the grave and then
I looked up and saw Your face again
You pulled me out of the water, water, water
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
Though I falter
You got me walking on water, water, water
You got me walking on water, water, water, water
MOLESKIN:
Truly consider it a privilege to get to grow with you men and meet those that are not from the Eastern Kingdom. At this point, I don’t come for the fitness. The people that want to better themselves make me want to come and support/sweat with you. Just know if Phat Pat came, we would do a burpee for every smart alec comment (in spirit*). But really.
Keep pushing yourself men. It has been an honor to watch you grow and push through exercises that you hate. #Zimahatesrunning Thanks for helping me stay out of my personal bubble. Especially on the days when I am down.
ANNOUNCEMENTS:
Prayer requests:
Millington AO launches Monday at Aycock Park
Wide Right VQ at Levee on Monday. Come get a national championship quality workout for FREE. Most likely no burpees!!!!!!!
