WARMUP: 50% 60 yard runs from one end of the AO host parking lot to the other. After each run we performed SSH, Squats, Seal Jacks, Merkins, Peter Parkers, Parker Peters
THE THANG: We strolled over to another, smoother parking lot to endure the pain. Partnered up and gave the PAX 3 pain stations in the shape of a triangle with each pain station being about 30-40 yards apart. Merkin station, Squat Station, and Step-Up Station. Group that starts at the Merkin station performs 10 merkins and then travels to the next pain station to relieve the PAX. So forth and so on we went for 3 rounds.
Next we performed an Indian Bear Crawl for about 40 yards.
Followed that fun with a short ab lab: 20 – Gas Pumpers, 20 LBCs ( legs straight up in the air with arms reaching for feet when crunching ), & 20 Box Cutters.
Time to hit the legs again with some TUT – TimeUnderTension. Partner up again, partners have to complete a combined total of 100 lunges – 10 lunges for 5 sets. While one partner does a set of 10 lunges the other partner holds the Al Gore position, keep alternating until you reach the 100 rep count.
Followed that up with another ablab: 10 BigBoys, then go immediately into 10 Straight Leg Lifts, and then go immediately into 10 V-Ups.
Next up, more bear crawls with a Paula Abdul routine. Found a row of parking spaces about 15-20 spaces long. Pax start out bear crawling 2 lines, when reaching the 2nd line you perform 2 merkins, you then crawl bear back 1 line and perform 1 merkin. Keep going until you reach the end.
Last, but not least, you guys brag on your ‘running with pushups’. Well this group did Sprints with Pushups. 3 – 50 yard sprints – all out. As soon as PAX reached the other side we had to drop immediately and perform: 1st Sprint – 13 Merkins, 2nd Sprint 11 Merkins, 3rd Sprint 9 merkins. The plan was to do 4 sprints total but time ran out, which I’m glad because SmallWorld would have had to carry me back to COT.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter on 6/9.
COT: Prayers for marriages, families going through transitions, ChangeOrders dad, and others. Question to the PAX in prayer – What are you pursuing? Thanks to SmallWorld for the opportunity to lead. Take care and God bless fellas.