5 Lame Duckers posted today….here is how it went:
WARMUPS
- Imperial Walkers x 15
- Merkins…good and slow…10
- Good mornings x 15
- Sir Edmund Hillary Fazio Arm Cicles (front and back) x 15
- Windmills x 15
MAIN
- Rock/Plank walk around the Clock; the clock being the parking lot cul de sac at Aldert Root. This worked calves in a way YHC didn’t anticipate. A good burn was obtained. No BETA prior to this…..might not have picked it if had been BETA tested.
- Deep, slow lunge alternating with Side Squats around the track. Again, no BETA and the difficulty level higher than imagined.
- Backward Bear Crawl up hill beside playground…no BETA…this was tough!
- Move to playground for: 3 Sets of 1) Derkins, 2) Star Jumps, 3) Burpees…with emphasis on proper form.
- Move to upstairs tables for 3 sets of 1) Irkins, 2) Left/Right Step Ups, 3) Dips
- End MAIN with Balls to the Wall and Peoples Chair
MARY
- Heel Taps x 25
- Rosa Linda x 20….Done
COT
- Post at Arena….perfect way to end the week with a “Heart” surge
- Prayer Requests
- Devotion read
- Peaches took us out in Prayer
MOLESKIN
1st three MAIN exercises were tough….would have done them even I’d BETA’d them, but might have not done all 3. Peaches, Gnard/Red Dogg and NIT pushed through well. LAME DUCK great workout…..sign up to Q or Post….Promise you will go home tired.
