Shine
5 emerged from the haze, ready to learn some new pool exercises. Gillette remembered Atlantis's workout from a couple years ago. Me too and it was my base for inspiration. Also joining us was My son's J-block amp/speaker. All agreed it was a fun add to help you forget the pain.
Warm Up
20x SSH
15x Mtn climbers
10x windmills
10/10 Dippy Birds
Arm circles
10x hand lift merkins
20x apollo ohnos
Metro had an early departure planned, so he busted out half a Murph or so before 7. Beast
Half the group get a block, half plank
Partner block carry to the clubhouse; other runs backwards. Switch as needed.
Pain stations along the way:
- Staggered merkins
- Monkey humpers
Metro had to turn back before the pool portion but schedules is schedules and we were glad he could join us for awhile. Safe travels.
To the music of Toby Mac/Hollyn
"Lights Shine Bright"
Water block relay:
- 1 block starts on each end
- A's overhead block carry to other side.
- B's water getups
- flip flop when block arrives.
- Continue tim song ends
To the music of Newsboys "Shine"
- A's do 10 block trifectas
- B's do in-water kicking
- Flip-flop
- A's do same
- B's do in-water kicking, other side
To the music of Salvador's "Lord Let Me Shine"
10 Waterboarding situps
10 merkins
9, 8, 7…
Lights Shine Bright
Groups of 3 perform water block relay
To the music of Toby Mac's "J Train"
Another round of block carry / water getups
Mosey back
Blocks back
Mary
- 20x LBC
- 15x slow 2-count scissors
- American hammer
Reflection. Matthew 5:14-16
You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
- music selection definitely had a 'shine' theme. It's an old theme. It's a good theme. Some people around us are living in darkness. God calls us to be a light; someone that is visible; someone that can be seen through darkness; someone that can guide others to the source of the light and truth
- Be the light in your families, in your workplace, in your neighborhood. Demonstrate God's love and grace and reflect Him to those around you
Moleskine:
- Loved hearing Retread Gillette and Shirley figuring out how to put the speaker into a ruck sack. Going to be a fun touch in future workouts; I can tell already.
- Fun workout. Water was plenty warm. Thanks for being patient while I loaded songs.
- UFC coming up soon. Will send separate email.
- Also, reply to Nittany's email regarding disk golf course clean up.
Always a pleasure and honor to lead.
Cheetah