The Forge (PFT)

Between the ruckers and runners Eleven Pax, took the Daily Red Pill (DRP) this morning and got better.

The Pax: Snake, Captain D, Napalm, Aurba, Felix, Berry, Josey, Beano, McQueen and Chitwood (Q: Squirrel)

The Scene:  Low 40’s and clear.

WarmUp:  Arm Circles and a one mile Box Trot

The Thang:  200M repeats

• Run hard for 200 meters (½ the track or 1 curve + 1 straightaway)
• Recover by jogging or walking 200 meters, the rest of the lap
• Repeato 3 times

 

• Run hard for 400 meters (One lap around the track)
• Recover by jogging or walking 200 meters
• Repeato 2 times

 

• Run hard for 800 meters (Two laps around the track)
• Recover by gasping for air
  
  

ABS – 10 reps of each exercise, followed by a 10-second isometric hold & once we start we don’t stop

• Crunches > Crunch and hold for ten count
• Table crunch > Crunch and hold for ten count
• Legs straight up – toe touches > Iso Hold
• V-legs up & crunch between  > Iso Hold
• Right knee in, left leg straight out (6″ off ground) & crunch > Iso Hold
• Right knee in, left leg straight out (6″ off ground) & cross-body crunch
• Left knee in, right leg straight out (6″ off ground) & crunch
• Left knee in, right leg straight out (6″ off ground) & cross-body crunch
• Start in table top, heel taps (10 ea foot)
• Heel taps faster…10 ea foot
• Both heels, same time tap
• Hold heels 6″ off ground
• Reverse crunch          > Iso Hold
• Flutter kicks for 10       > Iso Hold
• Toe touches for 10      > Iso Hold
• Lower legs to 10 count
• 6″ hold for 10

Finished it all off with 41 Suzanne Summers side leg raises In-cadence.  Squirrel waited for Chitwood to groan before flapjack.

 

Announcements/Prayer requests:

1. This Saturday is the ClownCar to Carpex.  Details to come and it looks like we will meet at the parking lot of SPUMC
2. Congratulations to Chitwood’s daughters.  His eldest showing off the campus at UNC-W and the other doing so well in gymnastics that she’s going to Regionals!
3. Props to McQueen for bringing Jigsaw out to Saturday’s workout and roadside cleanup…thanks for leading with love 

Chitwood let us out in prayer 

 

MOLESKINE:  

You cannot dream yourself into a character; you must hammer and forge yourself one.” James Froude

Thank to each of you for not being the people whom sit in the bleachers to point and cheer or stammer and jeer.   Rather each of you have stepped onto the field and come alongside one another and forging stronger relationships  and becoming stronger men.

Aye!