Conditions: Impossible to tell if it was raining
Disclaimer , plus Al Gore at any break
COP, usual stuff including Gorilla Humpers (Monkey Humpers, but wider) and Hillbilly Squats.
Indian Run to playground via loop. Pain station with drydocks and pistol squats
Slow explosive squats
Bulgarian split squats
Cindy’s cousin– pullup, merkin, squat descending ladder, 8/16>1/2
More Gorilla Humpers
Aiken Legs
20 Squats, 20 Gorillas/various leg stuff, 20 Lunges (10 each leg), rinse and repeat.
Mosey to cinderblocks, circle up.
Alternating Side Squats with block
Start with feet together. Step one leg out to the side and do a squat, returning legs together at the top. Repeat on other side. Usually done in slow cadence so 1 rep is a squat on each side.
Curls for the girls, overhead press.
Backward lunges with blocks.
Out of time, return blocks, Had to skip Lt Dans and Mucho Leg-O alas 🙁
Lt Dans
1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). Maybe go to 5 then back down.
1) Narrow squat (feet together), 2) regular-stance squat, 3) wide squat, 4) bonnie blair each side.
Mosey to parking lot. Gorilla humpers, Flutter kicks, hip dips.
Endex
Announcements: Crazy Train coming up in 2 weeks. Prizes galore!
Prayer: Quis family, Landshark family, Ms Catherine from BWW
Devo: Romans 15:2, Serving others and how it blesses you. If you notice another person hasn’t spoken in awhile during a conversation, shut up, and focus on them. Remember names.
