Heart Sacking

A few less PAX this morning than normal.  Seven of us decided give up the Fart Sack; but renamed the Heart Sack by Flame.   Disclosure given and mosey to warm-up.

Warmarama: Sungod, Goofballs, Air Chair, Goofball, Merkins, Dolly, WWII, Abe Vigoda, Monkey Humpers, Alabama Ass Kickers, Mountain Climbers, SSH

The Thang 

Someone said (Drop Box) that he needs more running in his diet to get ready for the half marathon coming up in April.  No problem.  We all settled in at the lights beyond the pavilion close to the playground.  Which acted as our Home Base.

Round #1 – Run 1 minute around loop As Fast As Possible (AFAP) without slipping on the ice.

Q- calls one minute, everyone mosey or run back to Home Base.  Once back on base start doing As Many Reps As Possible (AMRAP) of Pull-Ups until 6 arrives.

Round #2 – Run 2 minutes AFAP around loop, but 6 stays back and does Pull-ups for this round.

Q- calls two minutes, everyone mosey or run back to Home Base.  Once back on base start doing AMRAP of Merkins until 6 arrives.

Round #3 – Run 3 minutes AFAP around loop, but 6 stays back and does Merkins for this round.

Q- calls three minutes, everyone mosey or run back to Home Base.  Once back on base start doing AMRAP of Dips until 6 arrives.

PART 2:   Light Post to Light Post – BLIMPS x 10

10 x B- Burpees –  rinse with 20 count bear crawl  followed by 60 yard sprint to light post

20 x L – Lunges  – rinse with 20 count bear crawl  followed by 60 yard sprint to light post

30 x I – Imperial Walker- rinse with 20 count bear crawl  followed by 60 yard sprint to light post

40 x M – Merkins  – rrinse with 20 count bear crawl  followed by 60 yard sprint to light post

50 x P – Plank Jacks – rinse with 20 count bear crawl  followed by 60 yard sprint to light post

60 x S – Squats  – rinse with 20 count bear crawl  followed by 60 yard sprint to light post

CoR and NoR = 7

Announcements – Update on commitments.  Drop box focusing on quality time for M and 2.0’s. Praise for Boo-Boo’s family first granddaughter born in 32 years, Cooter on the Q Saturday at Wild Cherry 6:00 am Saturday, followed by Coffeteria at Bethany Church .

COT Final thought: Pray over the ones we love!  Jesus wanted us to know one thing and it wasn’t chocolate covered hearts.  It was love God and Love Others.  Let’s get to it.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s