A strong showing at The Coop was the result of 24 PAX showing they weren’t afraid of wet grounds from the mild storms that rolled through last night.  Today we welcomed FNG “Snare” with a variety of exercises, including some that hit muscles YHC is still nursing from the Memorial Day Murph.  By the end of the workout we covered about 2 miles.  Check the map and see if you can find in the “Elevation” window where we did the Jacobs Ladder. (workout map)

The Thang:

Run to top of hill heading down to Sugar Creek Elementary for warmup:

• SSH x30 (IC) => High Knee in formation about 20 yards
• Imperial Walkers with high leg clicks (IC) x20 => High Knee back 20 yards back to starting COP location
• Dry Docks x20 (IC) => Butt Kickers out 20 yards again
• Toy Soldiers x20 (IC) => Butt Kickers back again
• LBCs x20

Mosey to (shrinking) pile of rocks.  Partner up (size no matter) and each team grabs a rock.

“Catch me if you can” to AO Jones, then back all the way down the hill to Sugar Creek Elem, then back to pile of rocks.  Partner 1 runs with the rock while partner 2 does 5 burpees, then chases him down.  Once caught, partner 1 hands over the rock and does 5 burpees while partner 2 continues the run.  Rinse and repeat until run is complete.

Once done, partner 1 does tricep extensions with rock (10) while partner 2 does squats.  Flapjack, then rinse and repeat.

Mosey up to soccer field for “under-over railroad tracks”.  I had planed on doing this on the soccer field, but didn’t anticipate the sprinklers to be running (perhaps a mid-summer exercise?).  We found a long grassy stretch outside the field that suited pretty well (still wet).  Pax plank in a line with space between.  Person at end of line alternates hopping over and crawling under paxs until he reaches front of line, then he planks.  Next pax follows until all pax have completed one rotation.  There was definitely mumblechatter about how this looked better on paper.  I tend to agree, but only because there were 24 pax.  This exercises would probably be a little better with 15-18 pax (or less with multiple rotations).

Mosey around side of soccer field for Jacobs Ladder that started with 1 bomb jack at the top, and 7 squats at the bottom.

6 Minutes of Mary

• LBC x20 (IC)
• LBC x10 (IC) – knees rotated left
• LBC x10 (IC) – knees rotated right
• Slow flutters x10 (IC)
• Hello Dolly x10 (IC)
• Rosalita x10 (IC)
• Russian Twist x10 (IC)

COT

The Coop is a great AO with lots to offer.  It always has me rethinking my schedule of Wednesdays as my “day off” whenever I post there.  Much thanks to Chicken Hawk for allowing me to Q, and for the very encouraging and hard working pax that posted this morning.  Aquaman mentioned in COT that it is his one year anniversary of F3 – very awesome.  His sentiment of now feeling an unsuppressible “need for” posting is a great thing, and something we all desire for with good things in our lives: healthy eating, exercise, fellowship, and a quality relationship with God.  How are you EH’ing others into s lifestyle where they feel an unsupressible “need for” these good things in their lives?  How are working on those things for yourself?

Our one spoken prayer request was for Gentry and Hadley Eddings who are going through a tragedy that most of us can’t even begin to wrap our head around.  Pray that they will feel God’s presence, comfort, and love, directly and through us as support friends and members of the community.  To see the story on WCNC, click here.