14 HIMs conquered the cold and scored a Perfect 10 workout this morning at Row the Boat. F3KINSTON PAX have been challenged by LT Dan to help our local soup kitchen (Mary’s Kitchen) stock the pantry with canned goods, so YHC incorporated the requested #10 size cans (BIG ONES) into the Beat Down.
WARM UP:
Welcome & Disclaimer
Side Straddle Hops x 20
Ski Jumpers (either side of #10 can) x 20
Squats holding #10 can x 20
Lunges holding #10 can x 10
Arm Burners:
Arm Circles (fwd) x 10
Arm Circles (back) x 10
Seal Claps x 10
Alleluias x 10
10-count “Head Shoulders Knees and Toes” with #10 can x 10
Split into two lines for Indian Run around the parking lot, each PAX carrying their #10 can.
THE THANG – “1st & 10” with your #10 Can
Length of parking lot marked out by 10 cones, every other parking space. PAX start at one end, each with their own #10 can of vegetables.
- Start with 5x 10-count “Head Shoulders Knees and Toes” with #10 can
- Advance to first cone and place #10 can on ground
- 10 Merkins
- 1 Burpee
- Pick up #10 can and sprint to the last cone
- Recover jog back to the 1st cone
Repeat sequence:
- Start with 5x 10-count “Head Shoulders Knees and Toes” with #10 can
- Advance to 2nd cone and place #10 can on ground
- One fewer Merkin (9)
- One more Burpee (2)
- Pick up #10 can and sprint to the last cone
- Recover jog back to the furthest cone reached (2nd cone)
Repeat sequence:
- Start with 5x 10-count “Head Shoulders Knees and Toes” with #10 can
- Advance to next (3rd) cone and place #10 can on ground
- One fewer Merkin (8)
- One more Burpee (3)
- Pick up #10 can and sprint to the last cone
- Recover jog back to the furthest cone reached
Continue sequence until PAX reach the 10th cone, then start heading back down (pyramid style) until time runs out.
COOL DOWN:
Partner with PAX for mosey/jog, share a prayer request.
COT
-Prayers lifted for Gopher’s recovery from illness, healing for Phoenix’ brother-in-law, Bonesaw’s family (death of sister-in-law, other needs), the supply chain needs as preparations are being made for distribution of COVID-19 vaccine (pharmacists especially lifted up), Mary’s Kitchen & all who serve there and all who are hungry, all in the path of the flood waters impacting our city and region, well-being of our whole community, all first responders for serving bravely without knowing the totality of the situations & risks into which they respond to help others.
Announcearama
PAX lunch today at Smith’s Cafe at noon
-Check Slack for info on Friday’s workouts: new run being offered but the planned new AO (Dog Park) is currently flooded. Rucking workout will be at Barnett Park
Moleskin
A privilege to serve as Q in the gloom this morning. Was inspired by Mayhem’s 2.0 who sent along many canned goods, bottles of water, chips, and snacks to be a part of the F3 food drive for Mary’s Kitchen. She used her birthday money to buy these items herself. How are we being called to give and be a part of God’s blessings in the world today? Be strong and courageous!