No Q assigned so Dirt and Sparrow alternated exercises. Mater joined later after a two mile ‘warmup’.
Warm Up
SSh, WM, TS, Arm rotation.
Beat Down
Lap around parking lot with 11 pain stations. Rotated exercises 5 x burpees, squats, merkins and step ups. KBs; curls, squat press, skull crushers, rows, ribbons, swings, sit ups, overhead extends. Top Gun: 10 minutes continuous curls, presses, squats, rows, dead lift. Drop for kb burpee every minute. Mater particularly liked this exercise and requested multiple repeats, not!
Mary
lbc, flutters, pretzels crunch.
Pray out. Pleasure to lead.