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