The Die will determine the distance and pain

Weather: 50 degree overcast morning.
DISCLAIMER
PRAYER
COP
Beginning with a core workout:
In sequence (without breaks), 30 seconds each of Mt Climbers, American Hammers, BBSU, Plank jacks, flutter kicks, Peter parkers followed by

1. Motivators x6
2. Jack Web 1:4 Merkins/Air press x 7

2nd sequence (without breaks), 15 seconds each of Mt Climbers, American Hammers, BBSU, Plank jacks, flutter kicks, Peter parkers followed by
THE THANG

On the track from the North goal line, battery powered lights were placed on the 20 yard line, 40, 40, 20 and distant goal line. We used a six sided die to determine the sprinting distance.

• Roll a #1 sprint to 20 yard line 10 merkins, Bernie Sanders back to original goal line.
• Roll a #2 sprint to 40 yard line 10 squats jumps, Bernie Sanders back to goal line.
• Roll a #3 sprint 60 yards 10 star squats, Bernie Sanders back to goal line.
• Roll a #4 sprint 80 yards 2 burpees, sprint back to original goal line.
• Roll a #5 sprint 100 yards, sprint back to goal line.
• Roll a #6 complete the always welcome 30 second recovery

At 6:05 we stopped for the final round of abs. In sequence (without breaks), 15 seconds each of Mt Climbers, American Hammers, BBSU, Plank jacks, flutter kicks, Peter parkers. This gave the crew 6 full minutes of ab work. While visiting an Asheville AO, no one in the pac was able to complete a six minute consecutive series of abs. I revised with 30, 15 and 15 second series. Success in NETN.

Returned to the goal line for additional sprinting until 6:12am

MARY: 

Elevator Merkins (Rudy style) until 6:15

CIRCLE OF TRUST
PRAYER
MOLESKIN

Apologia (c. 1501) by Christopher Columbus

“The art of sailing is favorable for anyone who wants to pursue knowledge of the worlds secrets. I found our Lord very well disposed toward this desire and he gave me the spirit for it. He prospered me in the seamanship and supplied me with the necessary tools of astronomy, as well as geometry and arithmetic and ingenuity of manual skill to draw spherical maps…”

A quote that certainly encouraged me to give praise for each of the blessings I have been given by grace. The small, the large and the basic.
Beaker