July 29th, 2021 By Bay City Roller

Mosey around the ASEC parking lots, high knees, butt kickers, side run(forget what we call that)

 

Warmup

SSH, Loose change, arm circles.

 

Head to upper lot and grab a heavy object.

 

The thang.

USA Swim Team took care of business last night and brought home some Gold.

 

I built this around the idea of Individual Medley (Butterfly, Back stroke, Breast stroke, Freestyle) for those of you not familiar.

 

Butterfly (Focus on shoulders): 10 Over head presses. Followed by 10 LBCs for core work.

Run to the back parking lot

Back stroke (Focus on back): 10 Push ups. Followed by 10 LBCs for core work.

Run past the pull ups, no one likes those. And to the bottom lot

Breast stroke (focus on the legs): 10 broad jumps are similar to breast stroke kick. Followed by 10 LBCs for core work.

Freestyle (focus on speed, leave it all out there). Sprint to the far side of the lot. Followed by 10 LBCs for core work.

 

Rinse and repeat, adding 2 to each station till you get to 20 and start back down.

 

10 represented the 100m IM and 20 represented the 200m IM.

 

Most got to 20, some started back down. I kept my watch going till coffee, so I logged a solid amount of miles. My guess is around 2-2.5 miles for most.

 

Actually felt cooler than expected, but humid was at a high. Sweat Circles were spotted at all stops.

 

11 turned out to see how they stacked up against Olympic athletes, solid efforts by all, but sadly we didn’t have anyone qualify to be part of the 2020 Games this year.

 

Appreciate all who showed up, @tombstone didn’t show up with the waffles, and with that, didn’t show up at all. He was with @catfish and @firechicke sitting at waffle house without the rest of us. @Mayweather, I was looking forward to racing against you as we did in the pool 20+ years ago, you had other priorities this morning.

 

Mary was called and did some basic broga.

 

Prayers for Amways family.

 

Coffee was attended by all, including skinner, who went home, showered and returned for some coffee talk. @homeland showed as well for some discussion but says he is saving his body for the Spartan on Sunday.

 

Spartan Sunday for @spud, @privateryan, @homeland, and @bozeman. I fully expect to be waiting for a while at the finish line for homie and pr to catch up, couple of slow movers.

 

As always it was great to lead a solid group this am. Thanks to all who joined.

 

My kids are in VBS as are some of yours, and their verse to memorize is:

Philippians 1:6 “Being confident of this, that he who began a good work in you will carry it(will perfect it) on to completion until the day of Christ Jesus.”

 

We are a group of men that strive to be better, to be leaders, great fathers and husbands. Read this verse and really process it, Christ desires you to be like him, perfect in every way, as we strive to be more like him, He will continue to work on us and through us.

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