2 Pounding in the rain

Warm up

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills.  Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers

30 Squats

  • 20 Rockies
  • 30ct 6 inches
  • 20 LBC’s
  • 10 WWII’s
  • 30 Homer to Marge left leg up then right leg up.

30 Squats

  • Aik’n Abs: 15  American Hammers,  20 ct 6 inches, 15 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 2 20 Ct Supermans, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 20 Dips

30 Flutter kicks and 30 Squats

Cousac back to Rocks pile and then circle up for COT

Announcements:   Wrightsville in two weeks.

Prayer Requests:  Continued prayers for marriages.  YHC took us out