It was an unseasonably cold morning in the gloom, but that is ok because we kept moving.  Started off with a warm up of the following exercises.

Joe Lewis IC x9

Side Straddle Hops IC x9

Butt Kickers IC x9

High Knees IC x9

 

Mosey to the closest picnic shelter 9 rounds of 9 reps of the following exercises

1. Step Ups
2. Merkins
3. Erkins
4. Tricep Dips
5. WW2
6. Row The Boats
7. American Hammers
8. Al Gores (2 Rounds of Counterama)
9. Squats

After every three rounds we took a lap around the parking lot.

Once we finished the last lap we circled up for the ladder of reverse crunches.  Began with 9 then 8 then 7 so on and so forth all the way down to 1.  After that we had just a few minutes left.  YHC originally planned for this to be a heavy running workout but called an audible, so we got our running in here.  Pax were instructed to run from speed bump to speed bump as many times as possible in two minutes.  Once 6:14 hit we circled up for Plankorama and called it a day at 6:15.

COT:

Prayer Requests:

Excel’s Mother in Law dealing with some health complications

Fireant and Sissy Bar’s M as they go through their treatments.

Marriages of members of Waterboy’s church and that he can help them if called upon.

All of us to be better men, fathers, husbands and leaders.