Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run
Side Straddle Hops 10-4 count
Tie Fighters 10-4 count each way
Cherry Pickers 5
LBCs – 25 OYO
Stretch: Quads, Down Dog, Up Dog
THE THANG:
Mosey to turf
– Ab station – 45 seconds each
– Alternating Knee Pull
– 5 – Circles – Toes pointing up
– Slow Bicycle Knees to Elbow
– Pilates 100 – Elevate back and pump arms fast
– Plank Merkin – roll down forward then back
– Side Crunch Toe Touch
– Flip it
– Plank Knee Touches – Down Down Up Up
– Fire Hydrant – Knee into chest then out to pee – right leg
– Left leg
Mosey to CMU pile
– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back
– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.
MARY: 25 dips and 25 merkins
ANNOUNCEMENTS:
COT:
Psalm 145:14
The Lord upholds all who fall
and lifts up all who are bowed down.
This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.