This morning, 13 of the area’s finest came to Petra for a slow burn beatdown. Conditions were perfect – 46 cool fall degrees.

The Thang

Warm-Up

.5 mile mosey around the parking lot

• Stretch because we aren’t as young as we once were
  • Wide leg left, right, center
  • Right over left
  • Left over right
  • 15 Windmills in cadence
  • 25 SSH
  • 50 MNC

Circle up for the Ring of Fire

• Hold the plank while all 13 took turns doing 10 merkins

Line up for cross parking lot races (exercise to then run back)

• Toy Soldiers
• Run (all you got)
• Nur
• Lunge Walk
• Bear Crawl
• Duck Walk
• Crab Walk
• Frog Jumps
• Bunny Hops
• Alligator Walk
• Fiddler Crab

Line up for stationary cool down

• 15 Crab Jacks
• 20 Donkey Kicks
• 20 Monkey Humpers
• 20 Scorpion Dry Docks
• 20 Bomb Jacks courtesy of Popeye and Bogey

Mosey to the Wall

• 2 minutes of People’s Chair
• Slow Tinker Toy count Balls to the Wall

6 Minutes of Mary (dealer’s choice)

• LBCs (Good Neighbor)
• Hello Dolly (Turbine)
• American Hammer (Boots)
• 6 Inches (Creed)
• Plank Twist (Popeye)
• 20 Burpees (Tinker Toy)

NMM

Always good to see my brothers getting stronger. Great job today everyone. YHC doesn’t really understand “slow burn.” It looked much easier on the weinke. Excellent work by River Rat bringing two newbies in two weeks. Welcome again Boots and Creed. Also, welcome back Smoke Wagon – good to see you back in action.

Final Thought

We are here to encourage and lift each other up. It is in our nature to push ourselves harder when we are running with our brothers. Being competitive by nature sometimes makes us resent when our brothers are getting stronger and faster than us. Life is not a race. We will get where we need to be when HE wants us to get there. And when we see our brothers getting stronger and faster, celebrate with them. Don’t resent them. We are different than what the world wants us to be. We are called to be leaders in our homes, workplaces, and communities. Encourage others and celebrate with them as they succeed. Continue to be the #HIM we are called to be.

Announcements

• Monday Convergence at FMHS 11/23
• Thanksgiving Convergence at Springfield Middle 0600 (Fort Mill) 11/26
• Gladiator Games 12/12
• Christmas Party 12/19
• Joe Davis Run 1/9

Prayer Requests

• The Dry family and the loss of their daughter
• Work stress
• Families
• Travelling mercies