Prayers for Crabtree
The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.
EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark
Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.
- SSH x 25
- Erkins x 10, Derkins x 10
- Derkins on the fence – 10 low, 10 high, 10 low
- Lateral steps – 10 r, 10 L
- Machine gun up steps
- Plank hold right leg up left arm up, switch, then rinse and repeat
- Sumo Squats x 20
- Shoulder tap Balls to the wall 15 cc
- Bear crawl Indian run
- Dips x10, Derkins x 10, Erkins x 10
- Another round of Latera movement 10 r, 10 l, 5 r, 5 l
- Single leg squats
- Good mornings
- SSH
Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.
