Listless Hands and Weak Knees

09-Mar–2019

24 degrees and sunny!

Three high impact men posted to the Grill for a gloriously sunny morning.  My M pointed out the following verse she came across this past week and YHC thought it would be fun to build a workout off if it.

Hebrews 12:11-13: “Now all discipline seems painful at the time, not joyful. But later it produces the fruit of peace and righteousness for those trained by it. Therefore, strengthen your listless hands and your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but be healed.”

Mosey around park ~ ½ mile

Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever

During the warm-a-rama, the garbage truck drove by as we were doing Monkey Humpers so I waved to him.  He then returned back down the street while we were doing Alabama Ass Kickers and honked at us.  I think he liked Mr. Green’s backside.  At least we weren’t doing pickle pushers or prom dates!

Mosey to pavilion

The Thang:

  • Strengthen listless hands: Slugger – 20 Diamond Merkins, 20 Merkins, 20 Carolina Dry Docks
  • Strengthen weak knees – 20 Step Ups each leg; 10 Bobby Hurleys
  • Make Straight paths: Burpee Mile – full lap around park, at every intersection or corner do 5 Burpees (40 total); end at playground
  • Strengthen listless hands: Pullups (AMRAP); 20 Dips X2
  • Strengthen weak knees: 10 Bonnie Blairs
  • Make Straight paths: Indian Run long way around park to the bandstand

YHC estimates we ran a total of ~ 2.5 miles.

Mary: Dealer’s Choice — Catalina Wine Mixers, Flutter Kicks, Freddie Mercuries, Star Fish Crunch, Side Planks, LBCs

All agreed it was a good beat down.

COT: Announcements, Praise/Pray Requests, Prayer and off to coffeeteria!

F3 Lehigh Valley