Elevate

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Elevate

Date: 10/31/22

PAX: Burns, The H.O.G., Greenspan

Three pax gathered for a promised heartrate-elevating workout at LaunchPad; those same 3 pax gathered early for some EC running.  Here’s what went down.

Warmarama:

SSHs, Cherry Pies (get those shoulders warm), Up/Down Dawg and other stretches.

The Thang:

Upon the call of “recovery”, mosey to the tennis courts.  Routine was mosey to middle of first court perform exercise x 5, second court x 10, third court x 15, second court x 10, first court x 5.  Exercises were:

  • Jumping jack x 2 + Squat combo
  • ISTs

YHC called for broad jumping the width of the 3 courts, but a gentle murmur arose from the others about how that wasn’t cool when it was wet and misting.  As a man of the pax, we Omahaed back to the covered launch site and proceeded to perform the following:

Round 1:

Hurpees (Burpee down, merkins x 3, burpee up) + Bench Jump Combo x 10

Dips x 10 (IC)

Dying Cockroaches x 10 (IC)

Repeat x 2

Round 2:

Star Jumps x 10

Dips x 10 (IC)

Dying Cockroaches x 10 (IC)

Repeat x 2

Round 3:

Broad jump width of pavilion; derkins x 10; broad jump back; erkins x 10

Repeat x 2

Special Appearance:  Dive Bombers x 30

Time for Mary:

Protractor

Freddie Mercs

Announcements & Prayer Requests:

Burns may have Q at Parliament tomorrow.  If not, he’ll post somewhere.

 

Prayer for The H.O.G’s family as his parents move in with them for a period while renovations take place.

 

Prayers for Burns’s sister-in-law.

 

YHC took us out expressing thanks for physical health and the presence of the others there.

 

NMM:

  • YHC was looking forward to using more of the AO, but the mist made the uncovered surfaces less than ideal for jumping and moving; thus, we spent the majority of the time under cover.
  • The Hurpees left a deep burn…and then 20 dips per round were just excessive. And then dive bombers x 30 at the end.
  • YHC had missed utilizing star jumps for a while. Good to bring them back.
  • It was great to see Burns, who lives in Mt. Airy now, and The H.O.G., who has parenting duties and a long commute most mornings.
  • We spent a good deal of the running time discussing just why Oak Summit Road has so much traffic. No (good) answer was offered.
  • Thanks for coming guys. Have a good week.

 

Thanks for the opportunity, Burns.  Let me know if you need any help with those turkeys.