Temps 75 and humid
Disclaimer
Prayer
COP
Mosey to the block pile and pick a winner
SSH 15 IC
Imperial Walkers 15 IC
Hamstring Stretch 15 IC
10 Yards High Knees return to start with butt kicks and repeat
100 Yards 50% sprint / 100 Yards 75% sprint
Let the fun begin
300 yard shuttle with 15 seconds rest X 3 (This is NOT fun)
60 yard side shuffle shuttle X 2
Place your gloves on the ground to make a line
Hop over front and back 30 seconds
Hop over side to side 30 seconds
Grab your block
FULL RANGE OF MOTION ON ALL EXERCISES!!!
10 OH Press
10 Merkins
10 Tricep extensions
10 Merkins
10 Curls for the girls
10 Merkins
10 Block Rows
10 Merkins
Repeat but replace Merkins with Squats
Head back to the block pile and put up your block
Grab a spot on the wall for peoples chair until YHC gets tired
Head to the sidewalk for 6 inches until YHC gets tired
Head back to the wall for peoples chair until YHC gets tired
Circle up for a merkin circle with 3 merkins per pax while all other pax hold plank
Iron Cross circle completed the workout.
Mosey Back to the shovel flag
Thanks for all that came out for the 1 year celebration. I am thankful and grateful for ever PAX that posts to help each other be better.
Announcements:
Mud Run
Prayers:
Cramps Patients Wife
Slumlords Daughter leaving to study abroad
All unspoken
DEVO:
Every day find 5 minutes to sit alone in quiet. Take these 5 minutes to reflect on your day. Life moves very fast. Realize how lucky each and every one of us is. If you reflect on some positive highlights in your day and your life it will slowly change your attitude / outlook on life. Use that rejuvenated positivity to go out and make a difference in someone else’s life.