Q: Half Lyfe
PAX: Pebbles, Malibu, Sooie, Piglet, AAA, Étouffée, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: chilly, clear skies, beautiful morning.
WARMUP: SSH, IW, OHP, Seal Claps, WMH, Runners Stretch.
THE THANG: 8 stations.
1 (timer) – run to back stop and back.
2 feet elevated, legs at 90 degrees up against playground wall equipment. 4 exercises 20 reps each. Touch both hands to wall (crunches), alternate touching wall (think heal taps), elbows to knees (crunches), elbows to opposite knees (crunches).
3 step ups with sand bag
4 squats with sand bag.
5 on the ground V formation and imagine 2 dumbbells about 20″ apart (3 exercises) moving legs to I position and Y position (inside dumbbell and outside dumbbell), next is both feet making an M over dumbbells. Then alternate foot M – one foot over and back. Other foot over and back.
6 ultimate lunge with sandbag. Forwsrd, side, back.
7 J Lo’s with mountain climber
8 flutter kicks with press. 4 count flutter kick 2 count press
Exchanged rope flow for backstop run as timer as we got closer to the end. (Thank you Piglet and morning stār).
Always a pleasure to lead. Thank you for coming out and embracing the cold.
MOLESKINE: long weekend spent a lot of time with kids. Love watching them grow and learn new things.
ANNOUNCEMENTS: Wed night Bible Study starting up, lean pax going on. Check slack. Prepare for winter storm.
COT: Count off, name o rama, prayers, coffee.