Cruising I-77

Event Date

Mar 31, 2023


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.