4 pax arrived this morning to finish off 2019 well. No Q on the docket so Binary was ready for action as he just got back from a cruise and created a WO that he did while riding the ocean waves.
Conditions: 48 and clear
Disclaimer
The Thang
15 SSH IC
15 Windmills IC
15 IW IC
15 Merkins IC
20 BB OYO
Mosey to get block and find spot on the sidewalk
Whiteboard Workout with 5 exercises inc. by 10 reps per exercise
20 Curls for Girls; 30 Overhead Press; 40 Kettle Swings; 50 Bent over Rows; 60 Flutters (double count)
Run from building around to far upper parking lot – Plank until all arrive
Rinse and Repeat Exercises but this time run 2 laps – Plank until all arrive
Rinse and Repeat but half the reps of all exercises but still run 2 laps
Round for Mary
Russian Twists – 20 IC
20 Reach Throughs with Right Arm and Left
Hurricane Flutters – 4 rounds of 7 reps IC
Round 2 – Reduce reps by half
Mosey to Flag and Squat until time
BOM – Binary
COT – Binary
Pax had a great workout and more was done in this time frame than accomplished during the cruise. Shared about the power of Psalms 62 that God is our rock, salvation, and stronghold. With Him, you shall not be greatly shaken. What a great truth and reminder for us to rely on God who is our refuge. The Psalms are a great reminder and way to re-calibrate as you can read chapter after chapter of people turning their focus to God.