The Q sheets showing the start of summer and scattered plans YHC grabbed the Q knowing of upcoming travel and missed days with the fellow Northern Province PAX. Also thanks to slack YHC knew this was the opportunity to show Brick what the skunk had to offer!
Shovel flag planted and 4 PAX, disclaimers given and we were off to the warm ups (we didn’t really move just started the exercises) at 5:30
Warm up
SSH (IC) x20 joined by 3 more total of 7 PAX today, LBAC (IC) x 10 then reverse, WMH (IC) x 10, Good Mornings (IC) x 10, Porta John Chinooks (IC) x 10, Ricky Bobby up the hill between the middle and high school. Stopped at the stairs for Johnny Dramas, Ricky Bobby to tennis courts.
The Thang
Each time we we crossed the courts we would have a different mode of travel and stop for 5 reps of an exercise between each court. 8 courts = 40 reps
- Backwards run/ mountain climbers (IC)
- Lunge walks/ dry docks
- Sprints/ burpees (Take note: this kills mummblechatter, also sprint becomes stroll/walk)
- Crawl bear(first 3 courts the karaoke, Q discretion)/jump squats
- Bear crawl(first 3 courts then karaoke, Q discretion)/ WW1
Mosey to entrance of tennis courts with time left for Jack Jack Webb: plank Jack then air overhead press in a 1:4 ratio … we made it all the way to 10:40 despite “some” difficulty counting from YHC.
Mosey back to shovel flag via path by track
Mary
On your 6 on the decline (feet downhill)
6 inch leg holds (IC) x 10
On your 6 on the decline (head downhill)
6 inch leg holds (IC) x 10
COT
Welcome brick from Durham recently relocated to the Northern Province (Strong work today). Reminder standing 2nd F in the Northern Province the 3rd Wednesday of each month downtown Hillsborough, check slack for details the week of.
Ongoing prayers for Milton and his M and her ongoing journey with chemo treatments
Prayers for Limburger and decisions related to job opportunities
Look at your calendars for summer come next week prepared to sign up or helped to sign up to fill the Q sheets. Co Qs and variations always welcome but step into that leadership role and lead your fellow PAX in a workout.
YHC took us out; May we better ourselves in the morning but may we have an even greater impact on ALL of those we interact with for the rest of the day
NMS
It is an honor to lead each PAX that comes out in the early morning looking for something. May we always take away something from each workout even if it is not what we thought we were looking for. Just showing up is accountability to the next guy and we are stronger together. I still enjoy trying to come up with challenging work for each PAX that shows up and I sincerely hope that we continue to reach out to those who have missed or not led and encourage them to come back out because the changes may not be seen in the early morning but rather may spark the change at home, at work or in the community