5 Levels of Arise

Arise

  • Tuesday July, 16, 2019
  • 0530 – 0615
  • 78º F and humid!

Messi Mozart accompanied me for a little pre-work staging the forthcoming beatdown in the greater GSO. We rolled into the AO this morning where several Pax were gathered for a little EC run.

Pax

Nancy, Half-Time, Butt Fumble, Tesla, Magellan, Hush Puppy, Graffiti -RESPECT, Maui Jim, Golden Corral, Messi Mozart, Stretch – RESPECT, Crockett – RESPECT, Thurmanator – RESPECT, Flo Jo, Dial Up – RESPECT, Houlihan, Bruce Lee – QIC, Sparky – RESPECT (former FNG Darrel Ray)

With no FNGs at launch (Sparky joined us for Mary in the AO parking lot) the mission of F3 was affirmed and the disclaimer dispensed.

With the Pax assembled we rolled out for a Mosey up to the plaza outside of the Wells Fargo building (corner of Bellemeade and Elm) for:

The Warm-A-Rama

  • SSH x 19 IC (QIC was trying to think of something to say in response to FloJo extra footwork and messed up the cadence – good to start off with humble-pie)
  • Imperial Walkers x 15 IC
  • Sun Gods x 15 IC
  • Chinooks x 15 IC
  • Sun Gods (reverse) x 15 IC
  • Abe Vigodas x 10 IC holding the stretch position for a 3 count per leg
  • Hillbillys x 15 IC

The Pax then took advantage of the curbs, and seating of various heights with:

  • 10 Curbpees OYO
  • 20 Derkins (on Qs down)
  • 30 Dips (on Qs down)
  • 40 step ups OYO

With muscle groups sufficiently warmed – the Pax moseyed to the Davie Street parking deck for:

The Thang

Upon arrival to level 1B the Pax discovered (happily?!?) that coupons were conveniently there waiting for them. Instructions were provided that the Pax would carry the coupon with them through the next levels of the beatdown as follows:

Level 1:

  • Curls with coupon x 30, once complete run to wall at opposite end of parking deck and back to start
  • Plank for the six, once six was in all Pax held plank for 10 count and then:

Moseyed up to

Level 2

  • Lunge walk with coupon to cone (half-way), sprint to wall at end of parking deck and back to cone, lunge walk with coupon back from cone
  • Low slow flutter for the six, then:

Moseyed up to

Level 3

  • Turkish Get Up (Sugar Ray with coupon) x 10, sprint to the wall at end of parking deck and back to start
  • Plank for the six, once six was in all Pax held plank for 10 count and then:

Moseyed up to

Level 4

  • Triceps extension with coupon x 30, once complete bear crawl to cone (half-way), sprint to wall and back to cone, bear crawl back to start
  • Bridge for the six, once six was in all Pax held bridge for 10 count and then:

Moseyed up to

Level 5

  • Goblet squat with coupon x 30, sprint to the wall at end of parking deck and back to start
  • Plank for the six, once six was in all Pax held plank for 10 count

Once complete with our work on level 5, the Pax were treated to an awesome view of the sunrise as well as the instruction that this portion of the beatdown was complete. The Pax returned the coupons to their original location on level 1 and moseyed back to the shovel-flag.

6MOM

  • Plank variation:
    • Regular plank, rotate to Right arm up, rotate to a Table plank (some call it a Bridge), rotate to left arm up, rotate back to Regular.
  • Box Cutters IC x 15
  • Freddie Mercury IC x 15
  • American Hammer IC x 20

Recover!

COT

TAPS for:

  • Graffiti’s M and 2.0 (and their church) in England on a short-term mission trip. (safe travels and fruitful ministry)
  • Butt Fumble – discernment in career choices and unity with M
  • Gilligan coming home this week!
  • Bruce Lee – intervention for loved one dealing with addiction leading to in patient recovery

Announcements

  • Check out Shenanigans!

YHC took us out – with prayers for what was shared from the Pax; that God’s presence would be sensed by each of the Pax as tangibly as having the man to our right and our left in the circle, and that we would make his presence known within our community today

It was a privilege to lead this morning, thank you for the opportunity

Moleskin

Tclaps:

Half Time – good to have you join us from Lejeune. Especially thankful for you connecting with Sparky and bringing him into the circle!

Nancy, Tesla, Maui Jim, Houlihan and Messi Mozart for adding on an EC run prior to the beatdown. Keep accelerating men.

Crockett – awesome to have you out as part of the Pax. Thanks for making the long-haul this am to join in the festivities!

Graffiti – way to set the pace during the Thang!

Flo Jo – your extra footwork during SSHs got my attention – so much so that I messed up the cadence – keep it smooth!

 

 

 

 

By |2019-07-17T14:55:37-04:00July 17th, 2019|Categories: Arise|0 Comments

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