Q: vanilla
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Prairie Dog (Trey Barrett), Swanson, Z-Pack, Hand Full (Dan Davison), Missed Hand Full’s 2.0 name! Sorry!
FNGs: None
COUNT: 8
WARMUP: SSH, Squat/Reach, Imperial Walkers, Rockettes, Michael Phelps, This n That
THE THANG:
Stay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give out—whichever comes first.
Mosey to Duck Pond
AMRAP 20 min:
10 Freddy Mercurys
10 AmHams
10 LBC
10 JLo
10 Crunchy Frogs
1 lap
Circle of Plank:
1-5 Plank/Pickle Pounders
MARY:
ANNOUNCEMENTS: prayers for Lizzy recovery and my friend Katie
COT: 7 tips to do hard things.
Delay gratification
Don’t procrastinate
Say no
Sleep
Lean into fear and do it anyway
Be consistent
Seek feedback
