Perfect morning for a little up and down.
Warmup
IC: SSH, Mtn climbers, Sun Salute, CP, TS, WM, arm rotations.
Main Event
Short lap with 5 stations: 10 reps of merkins, burpees, step ups, CH Squats. To bottom of stairs with KBs. Split into two “groups”. One pax runs to top of stairs and down 10 cycles. The pax at the bottom does 10 reps of: curls, press, SC, Upright Rows, Deadlift, Squats, Swings until partner completes 10 stair cycles then rotate positions. Continued through 6 cycles. Pax return KBs to vehicles via Welch Dragon, ‘plank drag KB 4 times with +1 merkin after 4 drags until reach vehicle’.
Reflection: Hebrews 13:5-6. “Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.” So we say with confidence, “The Lord is my helper; I will not be afraid. What more can mere mortals do to me?”
Prayers for Travolta’s daughter on her cruise and Sparrow’s wife who is recovering from foot surgery. Pleasure to lead!