Ode to Sparky’s Hip 08/20/2020

Ode to Sparky’s Hip

  • When: 08/20/20
  • QIC: Wrangler
  • The PAX: Flying Tomato, Mad Bum, Roadhouse, Meat Sweets, Squirrel, Moneyball, FNG Alex Adam (Teton), Wendell G, Baby Ruth, Uncle Jesse, Josey, Scout

12 PAX showed up to for another #beatdown at the Stronghold, and hopefully came away a little bit better than before.  This Hip Inspired Workout was dedicated to our brother Sparky (Eric Fogleman), who underwent Hip replacement surgery today. 

The Thang:

Warm-up lap around the block back to BB Courts for COP.

COP:  Good Mornings x 10, Windmills x 10, Arm Circles x 15, Flapjack x15, Grass Getters x15(all in cadence)

We then hit the streets for an Indian Run around Broad Street back to the BBall Courts.

We completed the following:

20 Steps of each: tip toes/inside feet/ outside feet/ heels

2 min Hip stretch

10 neck circles each wall

8 Single Leg Airplanes each Leg.

33 reps of the following:

LBC’s, Dying Cockroach, Shoulder taps, Mountain Climbers

Twisted Warrior x 10 reps each Leg

Butt Scoots x 20 reps

Pigeon Hip Extensions x 10 reps each side

Glute Rainbow x 10 reps each side

Standing Hip Circles x 10 each side

Single Leg Airplanes x 8 each side

Burpees x 20 reps

Frog Bridge x 20 reps

Lateral Side Hops x 20 reps

Burpees x 13

Imperial Walkers x 33 IC (Lead by Scout)

 

We then proceeded with Countorama, welcomed FNG Alex Adam (Teton), and raised prayer concerns over Sparky’s upcoming Hip Surgery and Vader’s upcoming Collarbone Surgery, Praise that both Surgeries went well, and asked for prayers for all of the Students, teachers, educational staff, and parents this upcoming school year. Scout led us out in a prayer . Chitwood has Q tomorrow for Paynehurst at Camelot Park in Pinehurst.

Moleskin: I really appreciate everyone showing up, and putting forth excellent effort. This was an interesting workout today, and not one that I normally would have focused on in designing a workout for the pax. However, after hearing that Sparky was getting a new hip, I found my inspiration. I have discovered that I need to work on my Hips more frequently, as I am sore in different spots as I write this tonight. As Capt. D (Birthday Boy) likes to remind us, “I’m strong if you are strong.”  I will become stronger thanks to this workout and subsequent exercises that I will adapt into my daily routine.  I wanted to share a great message that I read today by Jon Gordon:

 3 Things to do Today:

  1. Don’t get caught in the comparison trap. Comparison is the thief of joy.
  2. Focus on what you can control (your actions, effort, and attitude) and let go of the rest.
  3. Be “The Seed” and make a difference where you are.

Powerful message, and one that is a nice reminder not to sweat the small stuff, Trust in the Lord that he will put you in the right place and time to be a light in this world for his flock.  I appreciate every one of y’all and I will See Y’all next time in the gloom.

-Wrangler

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