27-Nov-2018
6 PAX posted to the Swamp for a Beaker experiment in building up one another. We were exhorted to be intentional with encouraging and building each other up.
The disclaimer was roughly given and accepted.
As we moseyed to the flag pole, we were challenged to memorize 1 Thessalonians 5:11 by the end of the workout: “So, encourage each other and build each other up, just as you are already doing.” We recited the verse throughout the workout and had it down by the end.
Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humpers, Grass Pickers, Calf Raises, Hamstring Stretch, Best Stretch Ever, Calf Stretch, Side Planks, Motivators (10 down to 1)
The Thang:
Catch Us If You Can – PAX mosey around loop; one drops for 5 Burpees and sprints to catch up; 2.5 loops ~ ½ mile
Mosey to playground
B – BTTW (10-count each)
U – Underdogs (10 OYO)
I – Imperial Squat Walkers (20 IC)
L – Lt. Danger (Lunge, Lunge, Squat, Merkin) (12)
D – Dips (20 IC)
Pull-ups: 3 rounds of AMRAP with recovery doing 10 IC of Diamond Merkins, Merkins, and Werkins (one set between each round)
We finished off with a lap around the loop and ended at the shovel flag for Mary.
Mary: Dealer’s choice: Flutter Kicks, Rows, Parker Peter, Big Boy Sit-ups, American Hammers
COT: YHC is always encouraged by my F3 brothers; praise for a good health report for Flame’s M; Thanks for our seasons of life and seeing our shorties grow up as Neon’s oldest celebrates his 10th birthday today; Prayers for friends of Uptown Girl as their daughter is suffering blindness; prayers for Cougar’s friends as they deal with family strife and addiction; and prayers for Knievel’s family as they adjust to a new work schedule.