4:13’s and a Site Q Swan Song

4:13’s and a Site Q Swan Song

19 Grown men showed up in the dark and got to work by 4’s and 13’s.  This is how it went down.

Run to childcare parking lot to begin the 4:13’s.

4:13 #1-Warm up

• IW x 13
• LSS x 13
• Burpees x 13
• Something else x 13

Run back through school and down to the track.

4:13 #2-Run around the track and in each of the corners stop for exercises

• 13 Merkins
• 13 LBC’s
• 13 Dry Docks
• 13 Flutter?

4:13 #3-Partner up, run opposite ways around the track.  when you meet up do called exercise, first back lead Mary.

• Round 1: 13 Hand slap Merkins
• Round 2: 13 Stare your partner right in the eye Squats
• Round 3: 13 Partner Derkins
• Round 4: 13 Hand slap Merkins (This was also called earlier, but in the key moment it did the trick #OrangeCrush)

Head over to the bleachers, stop for 1 rock per pair.

4:13 #4-Rocks and Running

• Partner 1: run to stairs and back
• Partner 2: 13 curls with rock, 13 rock presses…continue until partner is back
  • Flap Jack 4x

4:13 #5-Rocks and Running Remix

• Partner 1: run to stairs and back
• Partner 2: 13 curls with rock, 13 squats with rock…continue until partner is back
  • Flap Jack 4x

4:13 #6-The finisher, we were at 2.87 miles so I considered making it three but decided to keep the theme going.

• 4 Squats
• 13 Burpees

I had lots of options for workout themes this morning.

• Martin Luther King Jr. is a historical figure that means a lot to our family…but how would I do that?
• Tomorrow is the 3 year anniversary of adopting our two youngest kids…I thought about just bringing them to the workout…After 45 minutes you would be tired.
• Clemson won the national championship a week ago…I was there. Well…not inside the stadium. TR tried to sneak me in in his goatee but it didn’t work out.  If you stayed up late enough you saw #4 Watson throw to #13 Renfrow to win the game.  In case you missed it, Click here.
• In the post parade speech in Death Valley Dabo mentioned a more important 4:13, from Philippians “I can do all things through Christ who strengthens me.”  This workout was a statement about our dependence on Christ, and how his grace is sufficient to empower us to complete all that he has called us to.  He must increase, we must decrease…Glorify Him.

It has been an honor to serve as a site Q at Base Camp.  Thanks everyone for your help in making this a great site.This is a solid bunch of guys and still one of my favorite workouts.  Drano is stepping up to run things with Goonie. I trust the site is in good hands, but I promised I would be around to serve as quality control.

Holy Moley

• Ruling Elder Adam “Bushwood” Dyer gathered a posse intent to heckle the Q.  Doc(k) even rolled in from SoDil.  Hannibal’s comments almost got out of hand in the COP…thus Burpees. Twas fun #F3UTC4LYFE
• I wonder why Insomniac is incapable of ever making it by launch.
• Steinbrenner stole some of those light up transformer shoes from a kid in southpark, the red light up shoes were moving fast this morning.
• The youth group was kicking it this morning, good work: Rapper’s delight, Clubber, Bestie and Drago
  • Drago loves Protractor, had to pry the Q back from him.
• Goonie showed up at 5:10 for a pre-run, too bad Slimfast and Sensei launched at 4:50 #Linsanity
• Knight Rider was going to come but he needed some accounatibility so he reached out to Lorax who showed up…but Knight Rider was not.
• Big Top does Carolina Sweat

Until next time!