Happy last day of July and the weather was nice!
Warm-Up:
Mosey to the front of the Gym
30-SSH IC
10- Windmills IC
Walk out on your hands to plank position and do 10 Merkins walk back to upright position
5 Burpees
Walk out on you hands to plank position and do 10 plank jacks IC
5 Burpees
Walk out on your hands to plank position and plank for 1 minute walk back to upright position
5 Burpees
Walk out on your hands to plank position and plank on your right hand to a group count of 60
5 Burpees
Walk out on your hands to plank position and plank on your left had to a group count of 60
5 Burpees
Walk out on your hands to plank position and do 10 Merkins walk back to upright position
The Thang
Mosey to the block pile and back up the hill with your blocks
Bolt 45 with the blocks (curls) IC
Mosey to the pull-up bar
15 knee raises while the rest of the PAX plank and rotate until everyone has a chance
15 knee raises to the left while the rest of the PAX do squats rotate until everyone has a chance
15 knee raises to the right while the rest of the PAX do crunches rotate until everyone has a chance
Mosey to the down under bars
10 Hammer curls IC
10 Standard curls IC
Mosey back to blocks
Bolt 45 with the blocks (curls) IC
Put blocks up and Mosey to the front of the gym
Colt 45 (squats) IC
Quadraphelia to the top
Colt 45 (squats) IC
25 15 Monkey humpers IC
Mary
10 Toes to the sky IC
10 Rosalita whip IC
25 LBC IC
Reflection:
James 3: 1-12 Controlling the Tongue (Go look it up)
Let's use our words to be postive influence on each other and the people around us. It is easy to be negative and tear people down. It is hard to stay positive and lift people up. You guys have done this for me, but lets all try and do it with everyone around us.
M/C
Got a little warning for Sporks Q on Saturday.
The Sexy hat may come back out on Friday
Abrams always has a source for hydration during a workout if you need it.
P-funk is on a good run and always makes it fun when he is there not that everyone else isn't. Just good to see him back at it.
Thank you guys for letting me lead and making me better.
Mater