Q: Downy
PAX: Eeyore, Maestro, Gaylord, Downy
FNGs: None
COUNT: 4
INTRODUCTION: What to the wandering eye should appear, a bright light coming over the hill in the form of a Maestro, fresh off an 8 mile run from his abode. So we got started! Intro, Disclaimer, push but don’t get hurt, 5CP, MS, Credo
WARMUP: Daisy Pickers, Hamstring stretch, calf stretch, Shoulder Defroster routine, copperhead squat x10 OYO
THE THANG: Mosey to playground for:
10 pullups and 15 sec hang
10 pullups and hang to failure
Eccentric 90° hold to failure
Mosey to Hill for:
Burpee Worm – inch up the hill using only the walk-out into Merkin position between burpees
At the top of the hill, doing flutter kicks then 10 V-ups
Tricep dips x25
Diamond Merkins x20
Tricep dips x20
Diamond Merkins x15
Mosey to Mary
MARY: seated leg raise (x20)
Sit throughs (x25 OYO)
ANNOUNCEMENTS: IPC Week 1 Saturday @ 0700; option for Friday at Hermod’s; Jay’s Hope 5k in October
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Prayers for a busy season of life and for the Lord to give us wisdom in making our priorities