Apparently many were resting up for the AO to AO Ruck tonight. That didn’t slow down Travolta-Denver as he just used this morning as a warm up for the Ruck!
Warm Up
The usual suspects but at a slow cadence appropriate to the average age of the Three Amigos.
SSH, WM, CP, MH, TS, Tie Fighter.
Main Event
IC x 10: 1/2 curls to level and level to up, press, SC, Rows, Dead Lift, Squats. Welsh Dragon; Plank position w/4 drags of KB followed by merkin, plank jack, shoulder tap x ladder up to 5 reps and back to 1. Lung walk back to pad. Short lap with 3x burpees, step ups, CH squats, merkins at stations. KB up stairs in plank position with 1 merkin each step. PAX picks: Travolta trifecta of curls, press and SC plus another that I can’t recall. Iron Horse special: 10 count; curl, hold then down. Crowd pleaser! Single arm dead lift, curl and press. Back to the Q for Six count Rock a Bye Baby, Milk Jugs level and 45 degrees, American Swings and over and out.
Mary
Lounge Act, HJ’s slow leg lifts each side, Dolly Partons.
Reflection
Verse of the day: “Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.”
Pray Out.