8 appeared from the gloom, looking to make a downPAINment to fitness. Pretty straight forward. Nothing too fancy.
WarmUp (x = in cadence)
- 20x SSH
- 10x windmills
- 10x ISW
- 10x copperhead merkins
- Waist stretches
Half go back and retrieve 33# blocks…t-claps to Gecko and Dandelion for replacing all the locks (Thank you vandals). Other half planks. Everyone picks up two broken, single-hand-grip blocks and lunge walks to the top of the p.lot. Count off…meant to say 'by 4' but didn't and had to improvise:
- 1's and 5's: do a single hand block something; shoulder boulder stuff: to the side, to the front, runner arm swings
- 2's and 6's: head down to the big blocks and do arm thing: curls, press up, skull crusher
- 3's and 7's: cross the p.lot and do 20 stranded turtles
- 4's and 8's: small hill run
- rotate around 4x
YHC shares Reflection and had to duck out at 6. Skipper fills in admirably.
- Merkin Suicide ladder, increasing by 2 each line.
- Bear Crawl/Crawl Bear length of parking lot.
Mary time:
- 15 LBC
- 15 Freddies
- 10L/10R Fire Hydrants
- 10 Low Dollies
- 15 Peter Parkers
Reflection Exodus 3:7-10
- "Exodus 3:7-10 The Lord said, “I have indeed seen the misery of my people in Egypt. I have heard them crying out because of their slave drivers, and I am concerned about their suffering. So I have come down to rescue them from the hand of the Egyptians and to bring them up out of that land into a good and spacious land, a land flowing with milk and honey—the home of the Canaanites, Hittites, Amorites, Perizzites, Hivites and Jebusites. And now the cry of the Israelites has reached me, and I have seen the way the Egyptians are oppressing them. So now, go. I am sending you to Pharaoh to bring my people the Israelites out of Egypt.”
- God will share the why and the what. The How will develop and become clear.
- Try not to let the lack of How prevent you from doing the What. Have faith.
Moleskine:
– good fun Guys
– hope you are feeling better Vortex
it was a real honor to lead you guys
Cheetah