YHC received the call from our Brother Short Haul, who is officially on IR (get better soon SH),yesterday. So the call to the Bullpen was made, the old workout box was shaken and out fell this oldey but goody (both wo and YHC). This wo keeps the pax together but is easily modifiable, if needed.
1 minute warning, check for fng’s, circle up BOM, blast off.
SSH x 15 IC, TTT x 15 slo-mo version (hurts so good), due to unexpected emissions, YHC called a jailbreak about 100yards further down stream then circle up again.
Finish with Windmill x 15, IC, modified merlot mile around parking lot then on to the workout.
4 Stations each with 4 exercises x 30 reps, in between excerises, run lap around the large parking island , by the end of the wo we covered about 2 miles.
St1 : Sumo Squat, LBC, Dirty Dog, 1 min plank Lunge to
St 2 : Pendulum, Reg. Squat, Russian Twist, Plank 1 min, lunge to
St 3 : Jump Squat, Flutter kicks, Alt. Side lunges, Plank 1 min, lunge to
St 4 : Hip thrusters, Supermans, hello Dollies, Plank 2 min then jailbreak to the flag.
Count a ram , Name a rama, Announcements
Prayer requests, Red Eye’s wife and recovery, Juice’s family (FIL, MIL, M), Praise – Colton, brother at The Mission
Devo by Thumbs Up about Anger and how we should deal with it.