Earning It

4 PAX earned it at The Station this morning. Came out to low 40s weather, but the heat was soon turned up. Here is a rundown of the beatdown.

Warm Up:
30 SSH IC
20 Peter Parkers IC

The Main Thang:
10 minute Merkin/LBC Challenge
Perform 10 Superman Merkins and 30 LBC every minuter for 10 minutes
(Great way to measure progress every month/week)

Shoulder Relief…
30 Air Presses IC
10 Cherry Pickers IC (arms to side)
10 Cherry Pickers IC (arms overhead)
20 Arm Circles IC
20 Arm Circles while Picking Roots IC (hands faced down pinching)
20 Arm Circles while Picking Cherries IC (hands faced up picking)

Mosey to track around pond-
3 laps mosey

Head to parking lot of old gym

Partner Up and Partner Pain
While 1 PAX does flutters, other PAX runs high knees w/ hand over head 10 spaces.
When reaches other side, yells go. PAX doing flutter runs high knees while other PAX starts flutters.
Rinse and repeat until each PAX has run high knees 5X.

Over to the concrete wall.

30 Marching Peoples Chair IC

Face the wall….

20 Perfect Squat Jumps OYO
(Standing facing the wall as close as possible, lower down to parallel position then explode by jumping up)

Cliffhangers for 30 seconds
(still facing concrete wall, hold ledge of concrete over head and pick feet up off ground, hold for as long as possible)

Head back to parking spaces.
Bear Crawl 5 spaces
Lunge Walk 5 spaces
10 Burpees
Crab Walk 5 spaces
Gorilla Walk 5 spaces
10 Burpees
Bear Crawl 5 spaces
Lunge Walk 5 spaces
10 Burpees
Crab Walk 5 spaces
Gorilla Walk 5 spaces
10 Burpees

Head to the stairs.
20 Double Calf Raises IC
10 Right Leg Calf Raises IC
10 Left Leg Calf Raises IC
20 Double Calf Raises IC

Head back to track around pond.
1 Lap mosey
1/2 Lap backwards mosey

Back to finish up w/ Mary.

Wait…train… 50 LBC OYO.

5 MOM
30 Flutters IC (some slow, some fast)
6″ for 45 seconds
Plank-o-Rama
Right hand up, right leg up
Left hand up, left leg up
Elbow planks, then spread toes in elbow

COT
Prayers for Almond Joy and his M as about to welcome second baby

Prayers for Cockroach and hiring new folks at work

Prayers for Mr. Head and stress at work and getting re-certified. Important.

Prayer for Walker Phillips, and for Nail Pop and family….here is blog http://www.waitingonwalker.com/

BOM

Great time working out with the PAX at The Station. YHC has been absent from this stellar AO far too long, and pledge to be back on a more frequent basis. ALWAYS blessed by time there.
God bless!

Mab Mab