- Welcome
- Summer is awesome in the rain.
- Warmup
- Low wide slow squats
- Tempo Merkins
- Long Lunge (in Plank) stretch
- Workout
- Mosey to Cedar bluff
- In a line facing the brick wall (The Burpee Rail)
- Do a side Lunge (towards downhill)
- Do a burpee
- Hop over the wall
- repeat until end of wall.
- In a line facing the next wall (The Irken-Dip Rail)
- Do an slow Irken (Incline Merkin)
- Roll over and do a dip
- Roll over (in same direction) do an Irken
- repeat until end of the wall.
- In a line facing the next wall (after mosey there)
- Do a wide low lunge (to the left)
- Do a long stretching step up.
- Do a wide low lunge on the wall edge.
- Do a long stretching step down.
- repeat until end of wall.
- At final wall (mosey a few yards to get there)
- Kick up to a handstand support your feet on the wall.
- Side step while in handstand as far as you can then kick down.
- Repeat until at the wall end.
- Warm Down
- In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
- 30 Flutter Kicks
- 30 Mountain Climbers
- 30 Freddy Mercuries
- Wrap Up
- Marriage is tough. Huge prayer for all those involved with it. Nuff said. Basically I’m not at liberty to put in writting what was shared in person.
Fitness. Fellowship. Faith.
