Warm Up
SSH, TS, WM, CP, MH, Tie Fighter
Main Event
MC about ‘same ol’ samo ‘ so added a few new events. MC continued! Go figure.
Stairway to Eleven: plank walk up stairs +1 merkin at each stair till 13 at the top.
Welsh Dragon; plank position, 4 kb drags with +1 merkin, plank jack, shoulder tap till reach 5 reps. Then reverse drag, reps down 5 to 1.
Cruise I-77 with 11 stops and 7 reps of; merkins, burpees, pull up, down unders, CH Squat, dips, step ups. Mode of navigation varies with; mosey, high knees, lunge walk, bear crawl, karaoke, quadraphillia. Back to launch pad.
With kb; 7 reps IC; 1/2 curls to 90 degrees then 90 up, press, SC, rows, dead lift, squats.
Top Gun; 10 minutes continuous 7 reps w/kb; curls, press, SC, Rows, dead lift, squats. Drop for kb burpee on the minute.
Mary
14 LBCs, pretzel crunch
Verse of the day; Psalm 118:14: “The Lord is my strength and my defense; he has become my salvation.”
Prayers for Travolta’s daughter in struggle with diabetes and Cornholio family as they prepare for imminent birth of second child.