9 SVU Pax emerged from the gloom for a couple of mash ups. First Mr. Tabata meets the Meat Grinder and then Bears learn how to Indian Run. It went something like this…
Warmup:
- 15IC SSH
- 15IC CP
- 15IC MC
- 15IC LCCC
Parking Lot Fun: High Knees, Karaoke Right, Butt Kickers, Karaoke Left, Backwards Run Up with mosey back each time.
The Thang:
Retreat to the back play area for a Tabata Meat Grinder. Pax divides into 4 groups of two then does three rounds of four cycles of four exercises. For each exercise the groups would do 4 cycles of 20s hard work followed by 10s rest then take 30s to rotate to next exercise. Recover between rounds with a trail mosey. The rounds went as follows
- Round 1: Group 1 – Inverted rows; Group 2 – Derkins; Group 3 – Freddy Mercs; Group 4 – Step Ups. Each Group does 4 cycles of exercise then rotate to next exercise.
- Trail Mosey
- Round 2: Group 1 – Chair Dips; Group 2 – Burpees; Group 3 – Pull Ups; Group 4 – Side to Side Hop over Bar. 4 cycles then rotate
- Trail Mosey
- Round 3: Group 1 – Block Curls; Group 2 – Jump Lunges (AI’s); Group 3 – Block Shoulder Press; Group 4 – Hanging Toe Touches
Mosey back to Parking Lot
Q gathered Pax at the street for an Indian Run to the top of the small hill but then informed it would be done as a Bear Crawl. #Wait..What?
Still had a few minutes to kill before Mary so finished up with a few Small Hill Sprints.
Mary:
- 20IC LBC
- 20IC Low Dolly
- 20IC Freddy Mercs
- 20IC Flutter Kick
WOD:
John 3:16 – For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
As this is probably the first bible verse most of us learned, sometimes we take its powerful message for granted. As we celebrate Easter, this verse encapsulates the core message of God’s plan for our salvation through his Son and our Lord and Savior, Jesus Christ!
Moleskin:
- Great effort by all to burn off a few calories before the Easter meals!
- Cheetah tag-teamed in for Big E when he had to leave at the half-way mark. #NewAlarmClockNeeded?
- Bear Crawl Indian Run not to popular. Will definitely have to do again.
- Continuing to lift up prayers for all who were mentioned. #PrayerWorks!
- Thank you for letting me lead and to be led by the SVU Pax!