Weather: 50 degrees, damp
YHC has worked out at the Arena several times, but today was my first opportunity to be the Q.
Today is 4/10/18, and my twins just turned 15, so these were all significant numbers today.
The workout went something like this:
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, No Pledge of Allegiance due to no flag yet. Coming soon.
Mosey around the parking lot to warm up, mixing in some high knees and butt kicks. Circle up for COP.
4 Burpees OYO
Merkins X 10 IC
SSH X 18 IC
Merkins X 10 on my count
LBAC X 15 IC, Forward and Reverse
Through The Tunnel X 15 IC
Merkins X 15 On My Count
Mosey to the block pile.
Line up on the wall.
Incline merkins X 10 on my count
Dips X 10 IC
Grab a block and head back to the parking lot.
Circuits around the parking lot – exercises at each corner
Block Corner – Curls for girls X 15 IC, Shoulder press X 15 IC
Lunge to the next corner (all three laps)
Merkins X 15 IC
Mosey to the next corner
BBSU X 15 IC
Bear Crawl to the next corner 1st lap, imperial walk on 2nd lap and run backwards on 3rd lap
Last Corner – Squats X 15 IC with variations on each lap
Mosey Back to the blocks.
Rinse and repeat, adding one repetition each lap. Various combinations at the block station, various types of merkins,
Completed three laps and one additional set of blocks. Return blocks to the pile.
Mosey back to shovel flag.
Merkins X 15 on my count.
Russian twist X 15 IC
Iron Cross X 5 IC
Recall – Freddie Mercury’s X 20 IC
Flutter kicks X 38 IC for Cheech as YHC always does to end a workout.
COT & BOM
Prayer Requests
Swanson’s friend Karen and her family
Dear Diary
Unspoken requests
Announcement
– May 5 – F3 2nd Annual 3rd F 5K at Timmerman Trail in Cayce
– BRR Coming
Devo –
Joshua 1:1-9
“Be strong and courageous”
This is one of my favorite Biblical stories. After Moses died Joshua became the leader of the Israelites and let them into the promise land. God repeatedly reminded him to be strong and courageous, which is something we all need to do as we face adversity and challenges every day.