Nice temps bring out a great group on Tuesday. Pulling up I found many PAX out getting some EC in. As we gather there was a guy named Quincy out doing some running on his own. So after talking with him, Canteen and a few others convinced him to stay and workout with us. So he decided to do part of the workout since he had to head home soon to his family. Hopefully he will return on Thursday. With that I explained to him that we are all idiots. He said OK. no problem. with that we started.
Warmup in cadence
10x Goofballs or until the shovel flag was in the ground
10x Moroccan night clubs
Lets Mosey to the big park map by the path leading down to the docks.
Run down the hill to the volleyball net and do Burpees. Leave there and do WW1 sit-ups at the docks, mosey back to the top and do Merkins. Start with 5 reps each then 4 then 3 then 2 then 1. Plank for the six then do a count off.
So I had put a tweet out about off road shoes and dirty clothes. Freight was calling me out on it and that is when I looked at the time and realized I had an over exaggerated wenkie. I promised him next time I wouldnt disappoint. After catching our breath we moseyed on over to the gravel road, down to the side of the lake. This is where our FNG had to leave us.
On top of the earth dam we did some core work, all in cadence. But first we did 5 Burpees for the train whistle we heard.
20x Flutter Kicks
10x Pretzel Crunches 10 each side
10 Crunchy Frogs OYO
With time running out we moseyed back to the shovel flag for some 11’s in the parking lot. Starting at the mid point of the parking lot, we did merkins there and Tiger Squats at the curb. We didn’t quite finish before time was up.
Speed for need race 1. Sign up men. Lets support each other and lets help the community. Also there are speed for need patches.
Wednesday nights. The Forge. At Grits and greens in Lowell. We need Speakers. Step up please.
Canteen is looking for someone to do the Savage race with. And the Warrior Dash as well. Several guys from the Folsom AO are going to the Warrior Dash.
Mud run in Columbia coming up. Its a big F3 event. Check out the preblast.
High school students that were in a car accident. They are in school with Stroganoff’s daughter.
At the time of finishing this I learned of the passing of the great evangelist Billy Graham. It is said that he has brought over a billion people to learn of Christ Jesus. If every person who has heard the gospel through him would share with just one other person. WOW. It is said that he has this verse in bold letters in his home.
but God forbid that I should boast except in the cross of our Lord Jesus Christ, by whom the world has been crucified to me , and I to the world.