Lucky 13 posted for a different kind of Zip Q
Warm Up
25 x SSH IC
15 x Invisible Jump rope IC
15 x copperhead squats IC
15 x Diamond Merkins IC
Parking lot Indian run, circle back for clark, finish at block station
The Thang
Grab Blocks
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3 laps –With block quads-I-feel-ya style and Hallelujah down
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Partner up – 20 reps standing mason twist, block hand off
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Block hand off trifecta x 20
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Situps with block handoff x 20
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Block swing with hand off x 20
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Return Blocks
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Walk crab up to top of hill – Plank for the six
Mosey to football field house
Pax does People’s Chair with air presses while each pax member bear crawls to field goal post and lunge walks back
IC = 4 Count
200 Meter jog – 10 x squats IC
200 Meter Apollo Ono’s – 10 x situps IC
200 Meter jog – 10 staggered merkins right forward IC
200 Meter high knees – 10 staggered merkins left forward IC
200 Meter jog – 10 burpees OYO
MOM
15 x mason twist IC
Reflection
2 Peter 1:17-18 NIV
“He received honor and glory from God the Father when the voice came to him from the Majestic Glory, saying, “This is my Son, whom I love; with him I am well pleased.” We ourselves heard this voice that came from heaven when we were with him on the sacred mountain.”
Don’t forget to let your kids know how grateful you are for them and that you are proud of them
Moleskin
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More planned than I was able to get accomplished.
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Light mist throughout but mostly dry
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Rings and gaskets blown throughout
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Great job by the Pax circling back and planking for the six, more running than is typical for a Ziploc Q
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Walk crab uphill still sucks without a ruck
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If I missed something it was because you were on my left