Arms and Abs

It was an overcast day with a nice breeze….until the clock hit 17:30 at Midoriyama. The clouds disappear, the temperature rises 10 degrees and the air becomes thick and suffocating. Perfect weather for a JV workout!

After a short disclaimer, the pledge and 5 Burpee’s to warmup we headed out of the main park and across the road to the small parking lot to get started with the workout. Today’s focus was on arms and abs.

#1 – 11’s in the parking lot, Mike Tyson’s and Big Boys

#2 – Lindsay’s on the loop trail. Started with 30 HR Merkins and 10 American Hammers and then ran the trail stopping at various marked spots for 25 / 15, 20 / 20, etc. etc…

#3 – Run the trail in reverse and stop at the same spots for 10 Stagger Merkins each side and 25 LBC’s

#4 – Back across the road and head up Tower Road stopping at each light pole for 10 Diamond Merkins and 25 Flutter kicks

Enough time left for a couple rounds of Mary and Pizza Man closed us out with 22 for the Vets.

COT/BOM

If you haven’t been to Q Source I encourage you to come out this week and give it a try. You don’t have to participate in the workout, just show up for the coffeerama and study. We just started the Third Quadrant which is “Lead Right” and much can be learned from these discussions.

Here’s how John Maxwell defines a leader: “A Leader is one who knows the way, goes the way, AND shows the way.”

Announcements

7/20 – 2.0 workout at Folsom

7/20 – Tubing

9/14 – Stair climb in Charlotte

Still need runners for Tuna 200 Team 2 – get in touch with Stroganoff

Get in touch with Defib if interested in Ragnar relay in October

Prayer Request

Montross mother

Bedpan mother

Those battling addiction

Q Source

YHC took us out.

Good job by the PAX today. Pizza Man, Tyson and Sargento all ran EC. The usual suspects all pushed the pace during the workout – Gold Digger, Defib, Seuss and others. Great to see Wet Nuts on this side of the county, he was in beast mode today! I appreciate the opportunity to lead.

I’m Broke