A Holy Saturday workout anticipating the Resurrection on Sunday!
Conditions: Clear and a cool 47 degrees bathed in moonlight.
The Thang:
Disclaimer
Prayer
A. Warmup – (15 reps each with Merkins Between – Increment One Merkin after Each Exercise)
- Through the Tunnel (1 Merkin)
- Windmill (2 Merkins)
- Side Straddle Hop (3 Merkins)
- Little Baby Arm Circles (15 Fwd, 15 Rev. – 4 Merkins)
- Overhead Clap – (5 Merkins)
- Turn & Bounce – (6 Merkins)
- Imperial Walker – (7 Merkins)
- Squats – (8 Merkins)
- Flutterkicks – (8 Merkins)
- American Hammer – (10 Merkins)
Mosey to the Block Pile & Grab a Block
B. Tabata Workout Walk to first light pole with blocks
Set 1 Big Boy Situps, 20 seconds work, 10 seconds rest, 6 cycles
Walk to next pole doing curls for the girls
Set 2 Monkey Humpers, 25 seconds work, 10 seconds rest, 6 cycles
Walk to next pole doing tricep extensions
Set 3 Merkins, 30 seconds work, 15 seconds rest, 6 cycles
Walk to next pole doing overhead carry
Set 4 Reverse LBC’s, 35 seconds work, 15 seconds rest, 6 cycles
Walk to next pole your curls for the girls
Set 5 Squats, 40 seconds work, 15 seconds rest, 6 cycles
Walk back to the previous pole doing tricep extensions
Set 6 Little Baby Flutter Crunches, 35 seconds work, 15 seconds rest, 6 cycles
Walk to next pole doing overhead carry
Set 7 Hillbillies, 30 seconds work, 15 seconds rest, 6 cycles
Walk to next pole doing curls for the girls
Set 8 Jane Fonda Leg Raises, 30 seconds work, 15 seconds rest, 4 cycles
Cut short due to time and embarrassment due to buses arriving for band
Mosey back to flag
Announcements:
- Q today at downtown mission. Finley Park.
- April 6th, Post Boot Camp at the Homeless Shelter for Vets beside Shank.
- May 5th, F3 5K, 5/6/18 – @F3_3rdF_5K, Mac is organizing, donations go to Leukemia & Lymphoma Society. Shake and Bake has been nominated for Man of the Year award.
Prayer Requests:
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- All folks going to Easter Service after not attending church for a long time. Chum reported that if asked, 85% of people will go to Easter Service with you.
- Prayers to bring this country together and end the parties trying to divide us into opposing sides.
BOM
Prayer
Pledge of Allegiance
Lord’s Prayer