Conditions warmer and muggy
Disclaimer
Pledge of Allegiance
COT/prayer
Figured I’d bring back the respect Q from April this year since the Pax at the stand never got to participate changed it up a little. Moby stopped in with flowers for us all which wasn’t included in the original workout.
Warm up
30 SSH IC
10 TTT IC
10 IMP WALKERS IC
10 WINDMILLS IC
10 COPPERHEAD SQUATS IC
Get blocks
Trivia Qs
DOLPHIN The Task a person was born to do best.
DEINKE. Digital weinke, often from a mobile device
Moby Flowers pops up on playlist so…
High plank on “bring Sally up”
Low plank on “bring sally down”
Chilly Jacks during “old miss Lucy….”
4 set. 20x,1min holds, 9x, 6x, 9x.
1st set arms blocks
20 block curls
1 min OH hold
9x 4ct high pulls
6x 4ct triceps
9x 4ct OH press
Pass it around circle of pain with a
70 lb. Sandbag 10 Squats w/bag.
All pax waiting perform continuing squats w blks while waiting on big bag.
2nd set legs
20 block squats- Oh no! more block squats
1 min. air chair/wall sit
9x R lunge w block
6x Bobby Hurleys
9x L lunge w block
Pass it around circle of pain with a
70 lb Sandbag 10 x On 6 chestpress.
All pax waiting perform continuing chest presses with their blocks until big bag rotates to them
3rd set core
20 bbsu
1 min plank
9x 4ct plank jacks
6x 4ct hydraulics
9x 4ct chilly jacks
Pass it around circle of pain with a
70lb Sandbag 10 dead lifts. All other pax perform continuing BO rows with blocks.
4th set dynamic
20 burpees
1 minute of SSH
Return blocks and put away 70lb bag.
Out of time…so unable to complete. Thank Moby for that.
What we left out
9x 4ct block swings
6x 4ct block thruster
9x 4ct BB mtn climbers on block
And penalty burpees for missed trivia Qs
Mosey to the flag
Count o rama
Name o rama
COT/prayer
Announcements
Stomp the swamp registration closed
https://www.runhard.org/pages/race-swamp.php
Jail break escape 5k
https://www.jailbreaklexington.com/jailbreak-escape.html
Prayers
School starts soon.safety for all
Brainiac and his M ,health
Eberts coworker, health
Scribble job situation, brother
Deadstick follow up with primary doctor
Praise Emmys son 10yrs old!
Devo,
There are times when I feel that He has withdrawn from me, and I have often given Him cause, but His resurrection is always the answer to My God, my God, why hast thou forsaken me! ~Madeleine L’Engle
Engage in a one on one relationship with Him who created you and sent his son to die for you. Engage with your brothers in the same way with same forgiveness and love toward them.
SYITG,
Katniss