Is it just me or is it getting dark again in the mornings already? Nothing witty to say here today it was just hard work and sweat all the way by everyone.
Warm Up:
- SSH x 20
- Windmill x 10
- IW x 15
- MC’s x 20
The Thang:
Run over to the 1st shelter for…
The Beast – 6 stops/6 exercises/6 reps
- Merkins
- Squats
- Plank Jacks
- Wide grip Merkins
- Sumo Squats
- Mountain Climbers
Run to the next covered shelter for…
- Dips x 10
- Alternating left/right step up x 10
repeato for 3 sets
At the shelter line up for…
- Column Suicides – 6 columns back and forth
Run to the curb and line up for….
- Quick feet x 10
- Burpee x 1
repeato for 5 set
Run to the hill for…
11’s
- Diamond Merkins
- Monkey Humpers
Run to the rock pile for…
Jack Webb ladder 1:2 ratio with
- Merkins x 25 total
- Shoulder press x 50 total
With your rock do the called exercise and rotate to your left…
- Curls x 10
- Tricep Extension x 10
- Bent Over Row x 10
- Dead Lift x 10
- Wood Choppers Left x 10
- Wood Choppers Right x 10
Return the rock and run back to the start for…
Mary:
Dealer’s Choice –
- Freddy Mercury’s x 20
- Low Slow Flutter x 10
- Rosalita’s x 10
- Homer to Marge x 10
- Freddy Mercury’s x 10
- Navy Seal 6″ Flutter x 20
- Star Jump x 1
COT:
Announcements – Just wanting to keep momentum going for this new AO so keep coming out and encourage others to come and check it out.
Prayer Concerns –
Praise from PCH’s M who is doing better but still recovering. Keep them in your prayers.
Keep Grace, Moonshine’s mother-in-law, in your prayers as well.
BOM:
Patina lead us in prayer.
NMS:
Yesterday afternoon I was walking around the station to make a plan for today’s workout. As I walked around I kept writing down ideas till i filled up the page. It’s a great site with endless possibilities. It was hard to pick and choose what I wanted to do with the amount of time we have. It’s one of those “good” problems. Great work today by everyone. See you in the gloom.
