Q’s cadence was too slow

Event Date

Jan 15, 2020


56 degrees balmy misting rain this morning at the Launch Pad, perfect weather for a beatdown.

Disclaimer given.

Warm up:

SSH X 10 IC

Windmills X 10 IC

Toy Soldier X 10 IC

Forward arm Circles

Reverse arm circles

Love yourself

COP:

Long mossy to the Flagpole: 10 Calf raises OYO and 10 step ups each leg OYO.

Short mossy to the down under bars: 1.) 10 Australian pull ups OYO; 2.) 10 Australian chin ups OYO; 10 Australian hammers pullups OYO.

Short mossy to the track were five exercise stations were setup at bottom of the cement bleachers:  

10 Incline merkins OYO

10 Merkins OYO

10 10 Dips OYO

10 Derkins OYO

10 Burpees OYO

1 Lap around the track.

Repetto 3.5 times.

Mary:

LBC X 10 IC

Pretzel Crunch, right leg on left knee IC X10

Pretzel Crunch, left leg on right knee IC X10

The Flutter Kick X 10 IC

The Bicycle OR Freddie Mercuries X 10 IC

Jane Fonda each X 10 IC

Reflection:

Because of God’s grace and mercy, I can walk in victory.  “For we walk by faith, not by sight.”                         2 Corinthians 5:7

Continue prayers for Clark’s Daughter.

 

Aye,

Marker