9 pax post for a Saturday sweatfest at TurningPoint. Strong work was done. Betterness was achieved.
Conditions: not sure just humid
The Thang:
Disclaimer/BOM/Prayer
Slow mozey with stretches through the staff entrance then to a mozey to the new asphalt
- SSH Burpees x 25 IC (Crowdpleaser)
- TTT x 15 IC
- IW x 15 IC
- LBAC x 10 IC each way
- Windmill x 15 IC
Mozey through portables, breezeway down steps to field
- SloMo Merkins x 10 IC
- SloMo Squats x 10 IC
- RR x 9, x 8, x 7
(The goal was to make it to 1, but if you can’t do it don’t Q it)
Mozey to jungle gym
- Reverse Merkin Body Rows x 10 IC
- Michael Phelps x 10 IC
- Reverse Merkin Body Rows x 10 IC
Mozey to get bricks and back to basketball court.
- 28s Curls for girls
- Shoulder Press x 10 IC
- Triceps x 10 IC
- Boo Squats x 10 IC
- Napalms x 10 IC
- Plank Rows x 10 IC
Leave bricks and Mozey to steps
- SloMo Calf Raises x 20 IC
- SloMo Calf Raises x 20 IC Toes in
- SloMo Calf Raises x 20 IC Toes out
Mozey the rest of the way around the track and back to basketball court
- SloMo Merkins x 6 IC
- SloMo Squats x 6 IC
- RR x 5, x 4, x 3, x 2, x 1
- 28s Curls for girls
- Shoulder Press x 10 IC
- Triceps x 10 IC
- Boo Squats x 10 IC
- Napalms x 10 IC
- Plank Rows x 10 IC
Return Bricks to brick pile and mozey to staff parking lot, count off 1s and 2s.
1s down and back, 2s merkins, flapjack.
Mozey to the grass hill beside parking lot:
- BBSU x 10 IC
- Ray Charles x 10 IC
- Russian Twists x 15 IC
- Boat / Canoe
COT
Announcements:
- 8/26 – Stomp the Swamp
- 11/11 – Cheech 10k
- 12/15 – Christmas Party
Prayer Request:
- Flanagans
- Grayson Palyock
- YHCs Brother in laws mother passed away this week.
- Swansons friends. One lost a mother, another going through tough times.
- Granolas friends son getting life together
Devo:
“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
Galatians 6:9 NIV
http://bible.com/111/gal.6.9.niv
Keep up the commitment to post at workouts and holding each other accountable. If you don’t have some one to be accountable to, find some one working out at your similar pace and tell them you will see them at the next workout!