Warm-Up:
20 SSH IC
10 Cotton pickers IC
10 Arm circles out to the side forward and reverse, out to the front forward and reverse.
10 Sprinklers IC
Small warm up lap to the pull up bars
The Thang:
3 sets of 10 pull-ups or as many as you can. Do plank shoulder taps while waiting for your turn
Mosey to the block pile and get 2 blocks and go to the top of the hill
20 Shrugs IC with 2 blocks
10 Block lifts straight out in front IC
15 Shoulder press IC
Mosey to the pull up bars
10 Pull-ups or as many as you can
Mosey to the block pile and get 2 blocks and go to the top of the hill
20 Shrugs IC with 2 blocks
10 Block lifts straight out in front IC
15 Shoulder press IC
Mosey to the pull up bars
10 Pull-ups or as many as you can
Mosey to the block pile and get 2 blocks and go to the top of the hill
20 Shrugs IC with 2 blocks
10 Block lifts straight out in front IC
10 Shoulder press IC
Mosey to the pull up bars
10 Pull-ups or as many as you can
Mosey to the benches in front of the flag pole
10 incline merkins IC
15 hand release merkins OYO
Mosey a lap around the flag pole
10 Decline merkins IC
Mosey a lap around the flag pole
15 hand release merkins
Mosey back to launch pad
MARY:
20 Flutter kicks IC
10 In and outs IC
15 Freddy Mercury's IC
10 Pretzel Crunches IC
30 LBC IC
Reflection:
Psalms 18:2
The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge. He is my shield and the horn of my salvation, my stronghold. I call to the LORD, who is worthy of praise, and I am saved from my enemies
Keep Mysterion's Uncle in your prayers.
Thanks,
Mater