Grabbed the Q as a defensive measure to avoid being run to death by Crabby Paddy or Dr Doolittle! It worked.
Warm up
TS, WM, MH, CH, Plank shoulder taps, MC, Sun Salute, Down/Up Dog, Calf Raises
Main Thang
Stairway to 11, bear crawl up stairs and add +1 merkin each stair to 11.
Parking Lot circuit: 7 or 11 reps of Burpees, HR Merkins, dips, step ups, lunges, squats, pull ups at pain stations. Bear crawl, quad-Ophillia, mosey, karaoke between stations. Back to launch. Bear crawl to top of lot with +1 Merkin at each stripe. Series of short half-speed runs with short lap back to launch pad.
Mary
LBC, Pretzel Crunch, Low Flutters, on side for slow leg raises and done
Meditation
Prayers for Mater’s mom, family and
other loved one’s suffering from pain and loss.
Paul’s words to Timothy: “I thank God, whom I serve, as my forefathers did, with a clear conscience, as night and day I constantly remember you in prayer”
Pleasure to be able to lead!