Conditions
Clear and Cold and Not a Cloud in the Sky / 25*F
It’s 5:15 am and cold why are we just standing around? Mosey to the flag.
Disclaimer
Warm-up
Mosey to one corner of Practice Field and circle up.
30 SSH IC
30 Imperial Walkers IC
Mosey counterclockwise to next corner and circle up.
20 SSH IC
20 Squats IC
Mosey counterclockwise to next corner and circle up.
10 SSH IC
10 Imperial Squat Walkers
Mosey counterclockwise to next corner and circle up.
5 SSH IC
5 Burpees OYO
THE THANG
Plank-o-Rama
Partner up!
Pax 1
At the Goal Line
100 Plank Jacks
200 J-Los aka Plank Dips
300 Makhtar N’Diayes
Pax 2
Karaoke to the 50 yard line
10 Monkey Humpers
Sprint back
Swap out and pick up where pax 1 left off.
Continue until all reps are completed.
Sprint to the 50 yard line
10 Crab Cakes.
Sprint to the far goal line
10 Squats.
Back to the 50 for crab cakes.
Then to the near goal line for 10 squats.
Repeat until the Q calls time.
Count-o-rama
19
Name-o-rama
Announcements
Sign up for a second BRR team // See Sugar for more details.
Convergence and Q School on 1/16/16. One workout at the Epicenter 0630. Q School immediately afterward over breakfast at Howard’s.
F3Greenwood’s first #CSAUP is 3/21/16! Called #TheAssault, it is sure to challenge you!
Prayer Requests
Juggernaut – Youngest 2.0 has walking pneumonia and oldest 2.0 back on ER with vocal cord distinction.
Meter Maid – Preacher’s daughter in-law of (Jamie Thomas) is having issues with pregnancy.
Smoky – M has viral infection and having trouble breathing.
Optional Devotional
God entrusted Joseph with raising His son. Why?
Joseph is:
Spiritually minded
Obedient
Self sacrificing
While Joseph was not the biological father of Jesus yet he filled the role of father as Provider, Instructor, and Maintainer.
Matthew 1:19-25
“Because Joseph her husband was faithful to the law, and yet did not want to expose her to public disgrace, he had in mind to divorce her quietly. But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet: “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”). When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.”
Naked Man Moleskin
YHC learned that he has a reputation for incorporating the plank into a workout. While the go-to 5 Minute Plank was not incorporated into this beat down, the pax were not disappointed. YHC’s reputation was rightfully earned.
It was cold. Really cold. At least a few of the pax appreciated the extended warmup with the accelerated mosey.
There was no mention of cadence or pace of the Side Straddle Hops. YHC must be improving in that area.
It was said that the frozen tundra also known as the practice field was good motivation for keeping proper form during the extended planking.