Ruby showed up yesterday from DR and mentioned he was looking for somewhere to post tomorrow (today). Saw the Q was open and figured, I can bring some pain to the PaX.
Both Shovel Flags in the ground, 5:30 means time to get to work!
DISCLAIMER
COP
- Motivator from 7
- Arm Circles
- Forwards, Backerds, Shoulder Pretzels, Hallelujah, Samsons
THE THANG
Today is a simple, rinse and repeat and should get you to fatigue in a healthy way. There were 3 levels to go up at Founders, here is what we did.
- 5, 10, 15 reps
- Row 1 – Mericans, Squats, Heels to Heaven
- Row 2 – Decline Mericans, Jump Up (or Step Up), Heels to Heaven
- Row 3 – Incline Mericans, Jump Up, Heels to Heaven
- Row 4 – Dips (in cadence), Box Squats, Heels to Heaven
- Top Row – wait for PaX doing Plank, Al Gore (not AI Gore), Calf Raises
- In between we ran to do the Stairway to Heaven and Lt Dan’s
- At the end we went to Wild Wings to put Richard’s on Bricks and People’s Chair
MARY
Was done
CIRCLE OF TRUST
PRAYER
MOLESKIN
No ABACABB!
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