Midweek Countdown

13 PAX made it out to Labyrinth this morning for a midweek workout in weather that was “slightly” better than it has been in previous days. After a disclaimer and the pledge we headed out toward Planet Fitness where we would do the warmup.

Countdown – 10 to 1

Seal Jacks, Merkins, Big Boys and Squats at an uptempo pace with no rest between sets.

Partner up on one side of the parking lot. Partner 1 performs AMRAP of called exercise while Partner 2 sprints across lot and performs a set number of reps of a different exercise. Flapjack.

Round 1 – Flutter kicks, 10 Burpee’s

Round 2 – Freddie Mercury’s, 20 Diamond Merkins

Round 3 – Dying Cockroaches, 20 Werkins

Round 4 – LBC’s, 10 Burpee’s

Mosey around the lot to the wall beside the car wash for some Lindsay’s. 30 Wall Jumps and 10 Mike Tysons. Repeat with 25/15, 20/20, 15/25, 10/30.

Recover with some wall sits. PAX line up on the wall doing wall sit and each PAX takes a turn running a lap through the car wash.

Loop around Riverwood Parkway on the way back and stop and the bank for some Route 66 in the parking lot. Lunge walk and squats then repeat with bear crawl and Merkins. Time is officially up!

NMM/COT

Colossians 4:6 – “Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”

A Christian should speak in ways that are uplifting and helpful and our faith should be evident in our speech.

Announcements

Annihilation workout this Saturday at the Yank

Mt. Mitchell hike on Sept. 27th

Prayer Request

Huck

SA 2.1 and family

T Square

Allen Tate shoulder

Gastone friend with cancer

I don’t make it over to this side of town to workout as often as I should, but each time I do I’m impressed with the work this group of PAX is putting in. It was a pleasure to lead this morning and I appreciate the opportunity.

YHC took us out.

I’m Broke