Warm up –
SSH – 30
Mountain climbers- 30
Imperial walkers- 10
Merkins– 30
Partner up and grab a rock 1 medium wt and on med/heavy
To the circle- 1 runs with the lighter rock the other partner does shoulder presses until the partner returns. sets each (Run/Lifting)
Dips – 20
To the grass hill – run up and down – merkins at the top starting at 1 increase to 10
Dips – 20
To the circle – Merkins 20
Run again with rock biceps curls for other partner – only 2 sets this time
Indian run – Boy did I hear it on this one. Even got a history lesson about indian runs. To the top of the hill. Merkins at the top 20. Indian run (fast walk) back to the circle.
Rock and run only 1 set tricep ext while partner runs with the rock
rocks away – to the BB court
partner – balls to the wall while the other does suicides 1 time
Next (unknown name) partner up, merkin position -facing each other, 1 merkin walk over to partner (in merkin position) and 10 alternating hand slaps, walk back and repeat x 3
Mary:
low slow flutter – 20
american hammer – 20
LBC -30
Done !
16 total –
Prayer requests –
disco ducks dad is recovering and doing well
Wonderbreads dad
Hardins friend has successful eye surgery
Greese monkey
