Q: Wanderer
PAX: Starlink, Bowser, Daddy Mack, Guardrail, Mailbox, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
– SSH
– twisty leg raises
– hairy rockets
– baby arm circles (forward/back)
– tempo merkins
– grady corns
THE THANG:
1. Rainmaker
– Merkins x 15
– Squats x 20
– Calf Raises x 30
– OH Press x 20
Run up the hill and around in front of the gym.
On returning hold a wall squat until complaint level is appropriately high
Repeat for 3 rounds.
2. Poncho Required
– Step ups x 20
– Hand Release Merkins x 10
– Squats x 25
– Run a loop
AMRAP for 10 minutes.
MARY:
– twisty leg raises for the last few seconds.
ANNOUNCEMENTS:
COT:
Congrats you made it! It’s cold and wet but we’re here.
” Every day you preach to yourself some kind of gospel, a false “I can’t do this ” gospel or the true ” I have all I need in Christ” gospel.
— New Morning Mercies for Feb 4″That’s why we’re here this morning. To do hard thing and get better. To encourage each other. For some of us this might be the hardest part of our day. For others it might be the easiest. What we preach to ourselves during these hard times matters. What are you preaching to yourself?
“Why are you cast down , O my soul, and why are you in turmoil within me? Hope in God; for I shall again praise him, my salivation and my God.
Ps 42:11″
