Thirteen PAX met in the gloom to start the day, with F3 brothers, in plank position, ready to work. We took a short mosey to see Emily Douglas where we regrouped to plank and commence the warm up.
10 merkins in cadence followed by 10 Pull ups OYO.
Rinse and repeat.
Then to the blocks. Kusak to the base of Queen’s hill to start the work out, a twisted ladder:
10 Goblet Squats at the base. Walk or jog up the hill half way, show curling the whole way. Then at midpoint drop for two blockees. Drop the block and job to the top of the hill and back down to grab a block and showcurl back to down to the bottom.
Rinse and repeat four more times, increasing the blockees by 2 each time.
Plank for a brief break at the end.
Kusak back to the park or serenade with “In Your Eyes”.
Stack the blocks and plank/wait for the six. Partner up for a wheel barrow race halfway to the amplitheater and switch off.
Plank at the theater then start a ladder variation.
30 merkins at the bottom.
Box jump to the top.
10 Russian Twists.
Rinse and repeat, decreasing the merkins each time by five and increase the Russian Twists by the same.
Long version: five rounds, one hundred reps of each exercise.
Short version: until time is up.
Mosey and then jail break to the COT.
BOM – Spot
Devotion by Seeker about the “thin moments” when and where we awaken to our relationship with God.