I was privileged to swap with Coffin for this am’s beatdown at the Epicenter. After scouting the Backblasts for inspiration, YHC was inspired…

Disclaimer
Warmup: SSH, Grass Cutters, merkins, hello dolly, LBACs

mosey to field.

The Thang: (Thanks to Cornstache for inspiration)

The spoke is a workout where you have one cone in the middle and cones at four corners.  Start from the middle with an exercise (the main exercise) then run to the first cone and do another exercise, then back to the middle for the main exercise, then to the next cone.

Round 1

Main exercise: 10 Burpees
Cone 1: 25 merkins
Cone 2: 25 Jungleboi squats
Cone 3: 25 Russian Twists
Cone 4: 25 plank jacks
round two:

Main exercise: 10 Monkey Humpers
Cone 1: 20 V-ups
Cone 2: 20 jump lunges
Cone 3: 20 Freddie Mercuries
Cone 4: 20 Werkins
Bear Crawl Ring of Fire
Mary – Big Boy sit-ups, flutter kicks, bonus Monkey Humpers.

mosey to flag.
COT, countorama, nameorama, annoucements, prayer requests. Remember Blue Ball, Doogie’s brother in law, heading back to Afghanistan, praise report for Smoky’s 2.0.

Thought of the workout.  Spokes are small, thin pieces that work together to make a wheel light enough to be useful, but strong enough to support a vehicle.  Ask yourself, how are you working to support others, to strengthen your family, your spouse, you friends.  In what little ways can you make a contribution that makes the whole stronger?