YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.

“I can do all things through Christ who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭NKJV‬‬

Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.

Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC

Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch

The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.

Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM

Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3

Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done

Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins

Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni

Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken

Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.

PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.

BS Out!