Running Laps and Pushing the Steel!

The heat is on! 76 Deg clear skys with a little breeze blowing across the parking lot kept an unusually hot morning feeling cool with a drenched shirt! Today we modified a workout to help increase our lung capacity and muscle tone!

Arrived Jovial, but upon finding a flag at half-staff my mind quickly raced to think of those we lost the weekend….

Date of Beatdown:

 Tag Team, Hong Kong Phooey, High Cotton, Caviler, Wonton, Black Top, and YHC

 One Minute Warning
PAX Count
Conversation Arm Circles
Old Man Wind Mills
High Plank
Shoulder Taps
Imperial Walkers
Tempo Squats

The Thang That Surely Happened:
 Start with a Mosey to the Cart Rack
3 Sets of Dips followed by a Set of Mountain Climbers
15, 12, 10 IC
Nothing keeps the heart racing like Climbing a mountain.

Mosey to the United Community Bank for the THANG!
YHC had parked the truck prior to COP and set up the ANVIL shovel flag and the weights.

10 Count!

DORA - Partner up!
Partner A - Runs around the islands
Partner B - AMRRAP does the following exercises with 35lb dumbbell or plate.
1-Curls - 3 Rounds each partner
2-Overhead Extensions - 3 Rounds
3- BBSU - 3 Rounds
4- Squats - 3 Rounds
5 - Lunges - 2 Rounds
6- Lat Pull (one arm on the curb) 2 Rounds
7- Bent over rows - 2 Rounds
8- Chest Presses - 2 Rounds

Clean up and head back over the RIVIERA Shovel Flag!

Circle of Trust:
 COT -
Started making announcements while stretching.
Crucible and backpacks will be big on FRIDAY!

 Still collecting funds for back packs.

 Hebrews 12:1-3 New Living Translation (NLT)
God’s Discipline Proves His Love
12 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith.[a] Because of the joy[b] awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne. 3 Think of all the hostility he endured from sinful people;[c] then you won’t become weary and give up.

EMBRACE THE SUCK... but remember it always makes us stronger, even when we don't like it.
FOCUS ON JESUS! "We do this by keeping our eyes on Jesus..."

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