Cheetah showed up to prevent the sad clown and pushed us to the max for a great cardio workout!
WarmUp:
15 X Toy Soldiers
15 x Plank Jacks
15 x Mountain Climber
10 x Mericans
15 X Squats
The Thang
Mosey to back play ground
Max pullups in honor of Metro
Grab one block and run to the pool swapping the block every so often
Arrive at the pool and shed garments.
Team based Pool relays:
One partner runs a lap in pool with block underwater for resistance while other does flutter kicks
One partner does side straddle hops while other partner swims under water as far as possible, when they come up for air land based partner does a burpee. Man that was harder to swim underwater and catch your breath than I thought.
One partner does curls for girls while swimmer does breast stroke down and then freestyle back while block guy does skull crushers.
Retread joins us from a tri workout he started super early.
One partner does a lap in pool with block over head while other(s) do Mericans and crunches.
One partner does block rows while swimmer does breast stroke down and then freestyle back while other guy does squats.
Two laps running in pool for resistance training.
Run back to AO with block. Block up.
Mary
10 X Side leg lift crunches each side
10 X Heels to heaven
10 X Side plank with threading the needle each side
45s American Hammer
Reflection: John: 4
“Sir,” the woman said, “you have nothing to draw with and the well is deep. Where can you get this living water? 12 Are you greater than our father Jacob, who gave us the well and drank from it himself, as did also his sons and his livestock?”
13 Jesus answered, “Everyone who drinks this water will be thirsty again, 14 but whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life.”
Seemed appropriate given the water workout. This resonated with remembering what matters and what does not in our daily lives. What do we take in that nourishes us vs what is just going to leave us empty and wanting for more? Reading the Bible vs social media and other less productive pursuits, materialism and online shopping vs focusing on spiritual wealth and focusing our lives. Tough to do but a noble pursuit always.
Moleskin:
Cheetah is always a team player and showed up despite having a bunch of family stuff this am, thanks brother.
Retread is truly dedicated to the extra workouts and sported his new neon ride that he got at a steal (maybe literally based on lock without a key on bike).
Vortex and Dandelion showed up for the end and looked wiped from a challenging 8.5 mountain run. We salute you.
Fair Winds and Following Seas
Shirley