Fitness, Fellowship, Faith

Day: September 13, 2020

Never Forget!

Ironically, 11 PAX gathered at the Pavilion for a very muggy and humbling gloom honoring all those lost during the 9/11 terrorist attacks 19 years ago.  This morning was nothing like that of September 11, 2001 as someone had clearly adjusted the “humidistat” to 100%.  No FNGs but the standard disclaimer was presented.

  • Warm-Up
    • SSH x 9 IC
    • Moroccan Night Clubs x 9 IC
    • Grass Pickers x 9 IC
  • Step-ups x 110 OYO (Count both legs) @ Pavillion
  • Mosey to the wall (Alliance Bank)
    • Wall Sits w/ Arm Press x 9 IC
  • Mosey to W Main Ave / S South St begin 11 stops w/ 9 reps @ each block to 4th Ave cross to S Marietta then return to E Main Ave / Dr MLK Jr Way then to Parking Deck
    • Burpees x 9 OYO
    • LBCs x 9 IC 
    • Lunges x 9 per leg
    • Merkins x 9 IC 
    • Big Boys x 9 
    • Air Squats x 9 IC 
    • Dips x 9 IC 
    • Dying Cockroaches x 9 IC 
    • Toy Soldiers x 9 per leg 
    • Shoulder Tap Plank x 9 IC 
  • Mosey to Parking Deck / Climb each set of stairs to next floor / Run to opposite set of stairs then repeat
  • Once at the top repeat all exercises x 11
  • Mosey back to Pavillion 
  • Round Robin
    • Each HIM calls an exercise x 9 or x 11
    • Then recall / share where they were that day
  • PoA / Announcements / COT
  • Water Boy prayed us out

It was truly an honor to lead such a great bunch of HIMs on such a special day.

Variety at the Coconut Horse

8 pax showed up at the Coconut Horse for a variety of beatdowns – 4 for early start Ruck, 1 for a 10+ mile bike ride and 3 for the traditional route 5 mile run.    Seven then stayed to discuss how to improve Consistency through simplifying life, creating routines and focusing on bandwidth.  Good to see Bumgardner (Redwood Kotter) back in the gloom.

 

Announcements:

Sept 19th – CSAUP at Folsom – 5:30

Sept 26th JJ 5K

Sept 27 Mt Mitchell hike

Prayer Requests:

Breaker Breaker’s daughter-in law, students and teachers going back to school,  friends and family battling addition

 

Until next time Defib out

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