Wood and Water
Pax of 2 today. At least there was no odd man out. Kept the pace moving, worked in some yoga, and got out right on time for Sprinkler to get to the station.
WARMUP
Mosey with forward, karaoke, and backward run, then backwards Indian run
Frankenstein’s, trunk twists
Slow dive bombers to engage the whole body and start the burn
WORKOUT
Start with 20 reps of each, decrease by 4 each round until you complete reps (or until time runs out)
– Partner squats
– Plankey-cakes
– Butterfly situps
– Erkins
– 200 (or so) meter run
Yoga flow
20-10-5
– dips
– box jumps
– erkin shoulder taps
COMBATIVES
Get outta my bubble: using pressure points to create space
MARY
Pulse-ups, one-down-two-ups, side v-ups, x-man crunches
ANNOUNCEMENTS
Fuquay FD open house 10-3 tomorrow with Sprinkler (station is downtown Fuquay, behind El Dorado)
Picnic
PRAYER REQUEST
Shredder, unspoken prayers