*QIC:* @swinger
*PAX:* @galdalf, @vila, @covered dish, @hatchet, @Dave_Ramsey, @hawkeye,
@Rockey, @Slippers, @toxic, @swinger
Missed you guys: @Also Ryan, @glowpop, @Pile Driver, @blade, @ducktales,
@Papa, @regulator, others…
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*Warm-up:*
30x Burpees
Loop to the playground
11s of Burpees and Leg Lunges
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*The Thang: *
I tried to get through a workout I have been repeating recently with
circuits of 3 exercises, 1 heavy and 2 light, to continually work. I
normally do 4 Rounds of 3 Exercise, 3 Sets a piece. But we only got though
about half of it today. I added the others with the set count (e.g. 0 sets)
done today for reference. The focus is on balance so good form and high
reps are intended.
1st Round (3 Sets):
Merkins (bench press if weights are available) 20xIC
Squats (on upside down Bosu ball if available) 20xIC
Single-leg Calf Raises 20xIC hold the last one for 10 count
2nd Round (3 Sets):
Ruthies (incline bench press if weights are available) 20xIC
V-Ups 20xIC
Single-leg Dead Lifts with Military Press (bricks) 10xIC
3rd Round (1 Set):
Squats (pushing weight if available) 20xIC
Derkins 15xIC
Tricep Extensions 15xIC
4th Round (0 Sets):
Dead Lifts 10x
Shoulder Raises (Side and Front) 10x
Shoulder Shrugs 10x
Back to Flag
Pledge of Allegiance
Count, Namarama, Announcements, TAPs, COT
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Announcements:
–
Edge of Glory on 10/10: at least 1 IR team being formed to defend belt
from 2019
–
New Recovery AO (devoid running) on Fridays at 5:20am on James Island
(Round About Spot)
–
Optional UHP Stretching Routine following BC: Several stayed after for
this flexibility work today and will continue to add this option when
possible, so all are welcome. Best to routinely execute 2x daily or more
Goggin’s style.
TAPs:
–
Hatch’s adoption
–
Ramsey family (this week their beautiful baby would have been born)
–
Covered Dish wife Gwen surgery on Monday 9/28
–
#Prayer-Request channel and many unspoken prayers
COT:
Reading the book, “Becoming a King” by Moran Snyder – one of John
Eldredge’s team members at Wild at Heart. He posed the question:
What’s not working?
We are to take inventory on what in our life is out of sorts and to think
about the reason(s). Keep in mind our goal is to get better, restored and
redeemed. We have to look inward and excavate – then we can receive the
healing we need to get better.
*Great to be back at the IR, brothers! +Swinger*