Warmup- SSH X 8 IC
TTT X 16 IC
LBAC x 16 IC each forward/backward
Slowzy to brickpile and grab 2 boneyard bricks. Walk with bricks to 1st stop. 32 chest presses IC. Continue to bottom of reaper hill for first round of BYTES (1 Burpee, 2 XY’s, 3 Twerkins, 4 Everest, 5 Sphinx Merkins). See exercise explanation below. YHC wanted to try something new so I spent some time last night going through the exercise lexicon. I believe XYs, Twerkins, Everest, and Sphinx Merkins have never been done at Boneyard. I know that the PAX were a little bit worried when I started my demonstration of a Twerkin. It is basically a dive bomb merkin. No Brittany Spears booty shakin here!! R&R doubling exercises for each letter. BYTES 2nd round – 2,4,6,8,10 reps. BYTES 3rd round – 3,6,9,12,15 reps. BYTES 4th round – 4,8,12,16,20 reps. Cusack with bricks from back of band building to pickup. Countarama, announcements, prayer requests, COT (very sweaty), and thanks to POTUS for the devo. He thought he was the Q today and since he brought his bible I decided to let him lead us for our devo.
Sweet Baby O 5K – August 4. All proceeds go to hands of hope children’s hospice.
Stomp the Swamp 5K – August 25. F3 always supports this in large numbers. Let’s not disappoint this year. There will most likely be a convergence and/or double down opportunity at a few AOs.
Blue Rhino pray for bray workout at Detention Oak Grove on July 17
Donations website for Gump’s son Jack Fleischer who passed away in a swimming accident last week. Dirty Bird to send out the details.
Prayer requests: Q failure…. I forgot to ask. Pray for all unspoken requests. 😉
DEVO: Matthew 25:35-40 “For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me, 36 I was naked and you clothed me, I was sick and you visited me, I was in prison and you came to me.’ 37 Then the righteous will answer him, saying, ‘Lord, when did we see you hungry and feed you, or thirsty and give you drink? 38 And when did we see you a stranger and welcome you, or naked and clothe you? 39 And when did we see you sick or in prison and visit you?’ 40 And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers,[a] you did it to me.”
Show kindness to all you encounter today. The love of Jesus is desperately needed in this world. Be that person today. Have a great day gentlemen.
B – Burpees – you already know they suck!
Y – XY’s: 4 count hybrid of Rosalita- Flutter Kick. Start with legs at 45 degree angle. Count 1 and 2 are the Rosalita with Counts 3 and 4 going directly into the flutter kick.
T – Twerkins (a crowd favorite!!!): Start in Downward Dog position, butt high in the air, lower butt slightly & rotate forward, while performing the down 1/2 of the Merkin, lowering head & chest down just above the ground, as if you were going under a fence, continue forward to Upward Dog position, head up, extend arms to up 1/2 of Merkin, hands slightly behind shoulders w/ chest forward. Back to start- lower head & chest while bending arms and rotating body backward, like going back under the fence. Finish at Downward Dog, butt high. Exercise performed by Pale Rider & named by Nomaha.
E – Everest: Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top. Works best with many steps or sizable hill.
S – Sphinx Merkins: Start in a low plank with your elbows on the ground, looking like the Sphinx. Push your self up using your triceps only. Your hands should never leave the ground. The merkin is complete when your elbows are locked. Then return to the starting position with your elbows on the ground once agin not moving your hands and using your triceps.