If it ain’t Rain’in, it ain’t Train’in

Warm-Up:
15 IC SSH
15 IC Mtn Climbers
15 IC Windmills
15 IC Plank Jacks
15 IC Copperhead Squats
15 IC Tony Hawks

 

Road Work (to seek some temporary shelter):
Run on Crepe Ridge, Sailview Dr., to Webbs Chapel Church Rd.

 

Webbs Chapel Church shelter: pleanty of picnic tables and a cinder block here to work with:
1 PAX sprints around the perimeter of the church as the timer, all other PAX complete the following in the shelter:
  – Round 1: Incline Merkins, Step ups
  – Round 2: WWIs
  – Round 3: Squats
  – Round 4: Cinder block pass
Etc., Repeat

 

Road Work (back to the AO):
Run on Webbs Chapel Church Rd., Sailview Dr., to Crepe Ridge

 

Back at the AO / 2nd Playground painstations:
Change every two minutes:
– Block Skull Crushers
– Block Curls
– Step-ups
– Austrailian Pull ups
– Calf raises
– Dips
– Pull ups
Etc.

 

Mary:
1 minute: WWI Sit Ups
30 seconds: Jane Fondas right
30 seconds: Jane Fondas left
30 seconds: Merkins
30 seconds: Flutter Kicks

 

Reflection:
Jeremiah 29:11
For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future.

 

Anvil, back with a new knee, read the disclaimer before the workout.  It went something like, do not modify/scale/adjust any workout plans for him! 
Cheetah does picnic table step-ups, not on the bench, but to the top of the table!
Shirley led the running to get out of the rain, or to escape Cheetah's stink, I'm not sure.

 

Good times were had.
Shredder