July 19, 2022 | The Helix | AO – Hillsborough Park
PAX [13]: Panty Hose, Wentworth, Slap Shot, LPC, Rim Shot, Toto, Armando, Pig Pen, Chowder, Back Draft, Al Borland, Mulligan (Respect) and Slow Clap(Respect)
Q: Slow Clap
Beautiful summer morning at the Helix for a mash-up beatdown of just about everything from running, to a pre-thing grinder, to a sprint workout with count-down workout, and finished with a round of stomach beat down.
The Workout:
Warm-A-Roma:
- 20 Side Straddle Hop IC
- 10 Big Ones IC
- 20 Tappy Taps IC
- Variation of Albatross Wings
- 15 IC Arm circles forward
- 15 IC arm circles reverse
- 15 IC Cherry Pickers
- Run to the Tennis Courts
Pre-Thang:
Count off in 4s, Group 2 – 4 in the Corners
- Group 1 – sprints one side of tennis court, lunges second side, Sprints third side, then lunges forth side – pushes the next group
- Group 2 – Mountain Climbers
- Group 3 – LBCs
- Group 4 – Monkey Humpers
The Thang:
We ran to the school parking lot from the tennis courts.
We lined up at one end at the cone and performed the following workout:
- 50 Squats
- 50 yard dash to the cone at the other end of the parking lot
- 40 Flutter kicks IC
- 50 yard dash back to the original cone across the parking lot.
- 30 Hand Release Merkins
- 50 yard dash again back to the cone
- 20 Hand Release Planks
- 50 yard dash again.
- Finish with 10 Burpees
- We ran back to the flags for mary
Mary
Finished with a few rounds of stomachs including:
- 20 Rosalita’s
- Flutter kicks
- Bananas, and
- American hammers, rancid style
FNG’s: Joe Strom – now know as Back Draft
Announcements:
Check Slack for announcements – everything is listed there.
Saturday is the Sammy Strong Homerun derby
2 weeks Panty Hose will pass the flag at Helix to Truly, come and participate
31st an event happening at Flanagan Lake – check Slack
Prayer Requests:
Prayer Maxston – Find and focus on something that would provide joy and excitement in his life and less strife and anxiety
Prayer for Xavier – Mulligan’s son. Prayer that he continues to have purpose
COT:
From the Life is Messy book: Four absolutes for decision making (for HIM to remember if they are to make a difference in life):
Honesty – Is it true or false?
Unselfishness – how will this affect other people?
Purity – Is it right or wrong?
Love – is it ugly or is it beautiful
The awareness of these absolutes is essential to spiritual growth and personal development
Slow Clap