Warm-Up:
20 SSH IC
Right over left, left over right stretch
15 Cotton Pickers IC
10 Sprinklers IC
The Thang:
Mosey to the track and do a warm-up lap
10 Squats IC
Mosey another warm-up lap
Get in groups of 2 or 3
1st group sprints a lap and 2nd group planks. Then swap it up
Mosey a cool down lap
10 Glute bridge walk outs IC
Mosey a warm up lap
1st group sprints a lap and 2nd group does wall sits, Then swap it up
Mosey back to the parking lot hill for some hills and Elevens with 11 10 Merkins up top and 1 at the bottom and so on until it is 1 Merkin at the top and 10 at the bottom.
Mosey back to the launch pad.
Mary:
10 Pretzel Crunch each side IC
10 Rosalita Whips IC
15 Flutter Kicks IC
20 LBC IC
Reflection:
Proverbs 27:17
Iron sharpens iron, so a friend sharpens a friend. NLT
This proves true every day with a F3 brother. Saturday Kaczynski pushed me to complete the Iron Pax Challenge that at the beginning I thought there is know way. Today I believe it was Clark or Hefty to bring up the idea test us on our speed on the 400 meter run. Can we do it in 60 seconds? Then the conversations I have with others PAX at breakfast, at bible studies, at coffee, or after a workout keep me going daily.
Thank you guys.
M/C
Spork pulls of a 68 second 400 meter lap.
YHC stuggles counting on the elevens every time. It may be the lack of oxygen or intelligence.
Clark and Abrams would have been a little fresher this morning if they didn't just run the BRR. Great job on both.
May want to ask Abrams what the name of the BRR team is now. Shows you what a lack of sleep will get you.
Abrams was giving the Q a hard time, but YHC wasn't awake enough to realize it.
Thank you guys for letting me lead and making me better.
Mater