Q: G-string
PAX: Wolfpack, Siri, Timber, Flo
FNGs: None
COUNT: 5
CONDITIONS:
-Cool, Crisp, and a little damp
-Soundtrack for the workout was Lord of the Rings battle music
WARMUP:
– Indian run around the track w/ football
– Runners stretch
– Downward dog
– Shoulder warmup
– High plank w/ merkins for mission/credo/core principles
THE THANG:
Tabata style workout. 40 seconds work and 20 seconds rest for the first two rounds, then 30 seconds work, 30 seconds rest for the remainder.
Tabata 1:
– sandbag rows
– Block swings
– Split squats
– Derkins
– Sandbag Front Squats
Tabata 2:
– sandbag bear complex
– Block presses
– Pistol squats
– Pull-ups
– Log Jumps
Mary:
– Bird dogs
– Leg Raises
– Hollow Hold
MOLESKINE:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet[a] no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11
ANNOUNCEMENTS:
– Plankpril is going. Today is 2:06 for the plank
– Franklin is doing pull-up challenge (message G-String for details)
COT:
Intentions were offered. Prayers were said. Flo was named and welcomed in. Branding to come later.