Back to business

  • QIC: HBC
  • The PAX: Stonewall, Part Time, Cable Guy, Hot Lips, Plank, Binary, FNG Jazzy Jeff, HBC

YHC must confess. He is still riding mighty high coming off of what he experienced this past weekend at the Smoky Mountain Relay and an outstanding 3rd place finish by our F3 Hickory Speed Goats. All he can do now is wait patiently for April of 2018 to roll around for another shot at this beast and in the meantime do his best to stay in shape. What better way to do so than to Q at and bring “The Spoke” back to the PAX.

Conditions: 55F and rain

The Thang:
Warmup IC
SSH X 20
ATT X 20
Backwards Lunge with knee lift X 15 (R then L)
10 Burpees OYO

Mosey to the coupon pile, grab a cinder block, place it at the nearest corner of the parking lot. Go back and grab 2 X pavers, place them at the farthest corner of the parking lot. Do 10 X Burpees.

The Spoke (3 rounds)
Do 10X Burpees then run from the center of the parking lot to corner 1. Perform an exercise in the corner. Run back to the starting point and do 10X Burpees. Rinse and repeat for corners 2, 3, and 4.

Round 1
– Bench Press w/blocks X 20
– Curls w/pavers X 20
– Merkins X 20
– Wide Merkins X 20
Run a bonus lap around the parking lot or plank for the 6

Round 2
– Kettle Bell Swings w/blocks X 20
– Tricep Presses w/pavers X 20
– Squats X 20
– Plank Jacks X 20
Run a bonus lap around the parking lot or plank for the 6

Round 3
– Sit-Ups w/blocks X 20
– Crunches w/pavers X 20
– Peter Parkers X 20
– Parker Peters X 20

Considering the weather this morning, YHC was very pleased to see 7 waiting on him when he arrived at Star including one FNG Jazzy Jeff. Welcome Jazzy. The pax filled 45 minutes with a short warm up, 3 rounds of tough exercises, AND completed 170 Burpees. Respectable! Fantastic effort by the men of Star. Of course YHC still blames Abraham for introducing him to this smokefest called The Spoke. In the end YHC was just glad that someone shared this challenging workout with him and was just happy to be part of the….fun??….this am in the gloom.

YHC read from Psalm 139:5 – “You hem me in behind and before, and you lay your hand upon me.”

Ah yes. How extremely blessed we are to be hemmed in by He who created us. How fortunate we are to be protected by the hand of the One who made the mountains, rain, stars, and sunshine that we sometimes run in, as well as the men we run and work out with.

Always an honor to lead you gentlemen.


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