Training Wheels originally signed up, but he got derailed temporarily so YHC got the call from the bullpen.
Weather: 75 degrees, humid
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
Slaughter Start – 20 Burpees OYO
Mosey around the parking lot for warmup.
COP –
SSH X 27 IC
Merkins X 10 IC
Imperial Walkers X 20 IC
Little baby arm circles – 10F and 10R IC
Merkins X 10 on my Count
Block Day – A Repeat of the Golden Strip Workout two weeks ago…..except it was a lot warmer today.
Mosey to the block pile and grab a block. Mosey back to the driveway.
Pax were instructed that during the next set of exercises they could set their block down at any time but doing so would result in everyone doing 5 penalty burpees. They did a great job – for one set of exercises – before Quest put his down. 5 Burpees.
Curls for the Girls X 10 IC – Burpees for Quest
Shoulder press X 10 IC
Bent over rows X 10 IC
BBSU X 10 OYO with block
Chest Press X 10 IC
Flutterkicks X 10 IC
Squats X 10 IC
Oops – the Q set his block down -5 burpees OYO – run up to the school entrance and back..
Time for some 11’s with the blocks.
1st Pair – Curls for the Girls and Shoulder Press
Q set his block down again – 5 burpees and run up the hill.
2nd Pair – Bent Over Rows and Squats
Q dropped his block again – 5 burpees and run up the hill.
3rd Pair – BBSU and Chest Press
Put blocks up.
Mosey to the shovel flag.
As all Arena pax know, YHC always does two final exercises to remember our lost F3 and FiA pax:
Merkins for Digits – 30, or as many as possible, on YHC’s count – pause – do last 6 together for a total of 36.
Flutter kicks for Cheech, 30 IC, pause, and then 8 more together for Cheech – 38 total.
COT
Announcements
– Arena Shirt and seat covers – deadline is 6/29
– Workout July 4 at Arena – 6AM
Beautiful sunrise today!!
Prayer Requests
Unspokens
– Baconator for continued recovery
– Headgear’s niece
– Quest’s friend with cancer
– Quest’s sore back
Devo
1 Thessalonians 5:11 “Therefore encourage one another and build each other up, just as in fact you are doing.” It’s easy to get caught up in negative conversation, but let’s set the example and build one another up instead of tearing others down.