Conditions- high 30’s and damp
One minute warning and disclaimer done
Warm up (because I’m still feeling Week 1 of Elite Furian)
25 SSH IC
25 Cut the grass IC
25 Mountain Climbers IC
25 Imperial Walkers IC
Grab your stuff and meet at the bottom of Charles St.
The Thang- 11’s
Burpees/Plankjacks- Start at the bottom with 10 burpees and 1 plankjack. Run to the top and perform 9 burpees and 2 plankjacks. Follow this pattern until you have reached 1 burpee and 10 plankjacks.
Run to the playground and do 20 pull ups, then run back to the bottom of Charles St for more of the Thang.
Merkins/ High-Low Planks- same 11’s pattern
Run to the playground and do 20 pull ups.
Abs for the 6
Grab a bench for some 1-10-1 with incline merkins/dips
1 merkin, 1 dip. 2 merkins, 2 dips. After you complete 10 merkins and 10 dips, come back down starting with 9 merkins and 9 dips.
Recover
COT
Countorama
Nameorama
Announcements- Dam To Dam this Saturday. PAX wrapping up training. March Madness starting this March. Details coming soon. Pre-blast promised to drop well in advance of when the Mill Hill Marathon Pre-blast dropped.
Prayer requests/praise reports- Goose’s M’s mom passed away. Prayers of comforting and peace for them.
Neglectfully not mentioned in COT this morning was our devo thought for the week. #COBAINS. This weeks thought comes from Romans 12:2 “Do not conform to the patterns of this world, but be transformed by the renewing of your mind.” The old saying “You can do anything you put your mind to” is true. What you put your mind to and what you feed your mind with determines the outcome. We renew our bodies in the morning with exercise instead of junk food. We can also renew our minds with fellowship with our brothers and time spent one on one with our creator.
NMM- So, I think I’ve had all the freakin rain I can take. I made my mind up early on that I was not going to confine us to the gazebo. I’ve been seeing PAX across this nation getting their beatdowns on in rain, snow, and near zero temps. So there was no Plan B. As our wise Nantan says “You can only get so wet.” Luckily, a hole opened in the clouds and we missed the rain. Got a text from Chipper that he overslept but was coming in hot. #ELITE #UWC right there. Crayola had a slight concern that I may have us in the grass. I assured him we would keep to the pavement. Charles St never disappoints. The climb amidst the burpees is a recipe for elevated heart rates. 2+ miles of hills gave us a taste of D2D routes to come. Between the burpees, merkins, plankjacks, mountain climbers, and high/low planks, we had our share of face to face time with the asphalt. BenGay did the right thing by dialing back on the hill to save his hip for his teammates this weekend and from further injury. #leaderslead. Crayola and Foreclosure made light work out of Charles St. They walked off and left us in the dark. Chipper was thankful there was no leg work, for fear it would violate their contract with their sponsor, Hunt Brothers Pizza. Therefore he would have to modify to save his legs and stay in elite condition. Chipper noticed Encinoman running with his right arm down just flopping in the breeze. That bicep bouncing around was probably putting quite the strain on his shoulder joint. We did confirm that he was fine and it wasn’t a stroke or something. Note to self- high/low planks are really uncomfortable on asphalt. But it didn’t slow these studs down. Way to kill it fellas! Honored as always to lead.
Southern Belle is hanging up…