Conditions 58 degrees
No FNGs
Disclaimer
COT/PRAYER
Warm up :
TTT 4ct IC
Worlds greatest stretch 4ct 10 L/R
LBACs 4ct 10 F/R
Imp walkers 4ct 10
Toy soldiers 4ct IC
The thang,
Grab a block
I thought the pax would like Flowers so I gave them Flowers by Moby. You know the one ,several minutes of lyrics which require pax to switch between high and low plank holds without collapsing.
After that we headed straight into….
“Perfect” form planks and Z presses with block as long as you can stand it
1. High plank hands on block 1 minute
Z presses x 10
2. High plank feet on block 1 min
Z presses x 10
3. Rev plank feet on block 1 minute
Z presses x 10
4. R side plank feet on block 30 secs
L side 30 sec
Z presses x 10
5. On block L leg plank 30 sec / R 30 sec
Z presses x 10
Take a track lap let the shoulders rest
6. Staggered plank R hand on block 30 then L 30 sec
Z presses x 10
7. Low plank feet on block 1 minute
Z presses x 10
8. Hydraulics on / off block 1 minute
Z presses x 10
9. Low plank no block 1 minute
Z presses x 10
10. L arm R leg out 30 sec / R arm L leg out 30 sec
Z presses x 10
Out of time
Return blocks and hustle up the big boy stairs and back to flag
Count o rama and name o rama
Announcements
Trash pick up 21st
Lexington safe run sign ups
Prayers
Harp family members health
Blah Blahs son
Katniss Moms health
Unspoken requests
Great work men !
Devo,
Brainiac shares these daily. Give them a click for good daily scripture passages.
“Every branch in Me that does not produce fruit He removes, and He prunes every branch that produces fruit so that it will produce more fruit.”
— Eric Fowler-F3 Brainiac (@EricHuskrnut63) May 12, 2022
John 15:2 HCSB https://t.co/gIvkQHpEW1