Warm Ups
20 X SSH IC
15 x Cotton Pickers IC
15 x Mtn Climbers IC
15 x Hallelujah High Knees IC
15 x Hallelujah Butt Kickers IC
“ In the Plank Tonight” – Hold plank during the song in the Air Tonight by Phil Collins – 5:31 courtesy of exicon – mix in some low plank, hand and leg raises to keep it interesting
The Thing
10-20-30-40-50
10 Burpees
20 diamond merkins
30 squats
40 wall kicks
50 LBCs
Plank for 6
Wall Sit with air presses while partner bear crawl / crawl bear then switch
10-20-30-40-50
10 Jump Squats
20 Carolina Dry Docks
30 Monkey humpers
40 pickle pounders
50 reverse crunches
Plank for 6
Wall Sit with air presses while partner inch worms / worm inch back #suckedoutloud
Skip ahead to MOM and return for repeato to give the hammies a break
MOM
15x Low flutter IC
15 x Low Dolly IC
15 x Low Plank Knee ups
Reflection
Romans 12:7-9 NLT
"If your gift is serving others, serve them well. If you are a teacher, teach well. If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly. Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good."
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When reviewing previous workouts that can be done in the rain I stumbled across this gem. I think it is a great reminder in acknowledging your spiritual gifts and using them to the glory of God.
Moleskin
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As predicted Clark makes the backblast with his dance jig during hallelujah exercises
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Stayed out of the rain but the heat and humidity made sweating easy
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Monkey Pickles …. nuff said
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“In the Plank Tonight” wasn’t so bad as to ruin yet another song F3 style
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Friendly banter between Mulligan and Clark in regards to UNC / State matchup tonight. The line has moved and the Heels are now minus 7.
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How odd that at the scout’s den meeting last night at the bowling alley the guy in the lane next to us was wearing a Phil Collins greatest hits t-shirt #PhilCollinsIrony