Is is 4reezing of 4orty?…who knows but 3 PAX show up to get stronger and better this morning.
Disclaimer
Let’s go!
WARMUP
SSH (IC) x 20
Windmills (IC) x 10
Copperhead Squats (IC) x 10
Plank Jacks (IC) x 10
#22 Merkins (not) OYO
Arm Circles with OH and Seal clap mixed in
Mosey lap around parking, and yes the flag pole Mater, then to block pile. Grab two blocks
THE THANG
11’s on the rock pile hill with one block at the bottom and one at the top
10 Block Press at the bottom, run up, 1 Block Squat, run back down, 9/2, 8/3,…….1/10
Return yo blocks
Mosey up to the flagpole
Small ladder fun with one PAX as the runner/timer with a flagpole lap while the remaining PAX rotate stations
Round 1 – timer is quad-I-feel-ya lap, with step up and dips at the stations
Round 2 – regular run lap, with bench derkins and butts to the bench squats
Round 3 – regular run 2 laps, with bench irkins and burpees
Round 4 – same as 2
Round 5 – same as 1
Mosey back to the launch pad
MARY
LBC (IC) x 20
E2K (IC) x 10 each side
Jane Fondas (IC) x 10 each side
Low Plank (~45 sec) to finish out the time
Recover Recover
REFLECTION
-Habakkuk 2:14
For the earth will be filled with the knowledge of the glory of the Lord, as the waters cover the sea.”
Our lives can mean more than fruitless labor and perishable acquisitions, though those can be tools in your mission.
Name-O-Rama
Pray out
MC
-Dirt_DEN was thinking sad clown at 05:29:15 but lo and behold got some company after all
-Mater gets YHC out but made it clear he didn’t want me to Q
-Missed those that could not make it out this morning, and prayers for all
Always a pleasure to lead, and be led, by you fine men.
-Hefty