Gatsby was waiting on the Q at 6:15a, great to see him there early.
Mosey around the school bus parking lot
Warmup: SSH IC X 15, Side stretch for 5 count then flip flop, slow Windmill IC X 10, chin to knee for 5 count hold then flip flop, long snapper with KB (why not) IC X 12, Toy Soldiers IC X 15
Carry KBs to side of school for Allen Iverson lunge walk, around the World then flip flop
Carry KBs to back of the school playground for –
Set of: KB Swings X 10 count, (added 2nd round) upright row X 10 count, overhead press X 10 count, skull crushers IC X 10, lawnmower X 10 count, isolated arm curls X 10 count then flip flop. Repeato. Bells down
Mosey to benches for: bench dips X 15 count, then Mosey to lower benches for inclined Mericans X 15 count, repeato but decrease count by 2 (odd numbers) for each set until 5 count
Return to bells for: slow curls X 10 count, low slow curls IC X 5, high slow curls X 5 count. Repeato
On your six for: Overhead slow lower IC X 10, KB LBCs IC X 10, chest press X 10 count, KB LBCs X 10 count. Repeato
Recover for: Goblin squats slow IC X 10, low hang squats with slow IC X 10. Repeato
Mosey to side of school for: Allen Iverson, Zamperini
Mosey back to starting point for: Accelerator
Recover, Recover
Announcements: Hope House Foundation on 8/12. Please sponsor Deep Dish
Prayers: Kotters to show up. PAX Greyhound’s Step Mother for continued recovery
Coffeeteria at Birkdale was packed. Good crowd from Berean and Arnie’s