17 for firepit this AM
YHC, Shoota, Delorean, Hackface, Flava, Shocker, Gig em, Tuna, Jorts, Mulligan, Movin on up, Braddock, Lump, Dukey, Torch, Hoser, Liquer!
starting with SSH, cadence went well until I was distracted by Delorean then it got a little sloppy.
A few good mornings on OYO
Burpee apocalypse 10-1
runners stretch to get Delorean’s heart rate back down
Mosey to the back parking lot circle up for a bear crawl circle (I have been thinking about this exercise for a while and it proved to be a real crowd pleaser!) break up into groups of 2 for a relay run the distance of the parking lot while partner performs the following;
300 high knees
200 mountain climbers
100 imperial walkers
50 sunrise Murkins
monkey humpers until all in
mosey back to the front parking lot
break into groups of 4-6 for leg day Rotating stations 50 squats
50 SSH
50 lunge jumps
Bolt 45’s after the second round of this I realize 50 was a little ambitious and Braddock quickly sniffed out my inexperience, but was fairly kind with his words. So I pivot to some upper body for the next 2 rounds:
5 burpees
10 shoulder taps
15 murkins
The 4 groups now become 2 at each of the far ends of the parking lot and meet in the middle by way of bear crawl
circle back up for some core ab work:
50 big boy sit ups
50 Freddie Murcs
50 flutter kicks
COT
Apologies for not completing the prayer requests this morning. I appreciate all of you and was not trying to make it all about me. What I wanted to say is that I know there are unspoken prayer requests for all of us and that’s what I wanted to highlight. Unfortunately I was not able to explain that and had to call on some help from fellow PAX.
I appreciate the love and support from all of you!
Comments