AO: thequacken
Q: Gmail
PAX: DoorKicker (Jud), Shotgun
FNGs: None
COUNT: 3
WARMUP:
Arm circles, Squats, Motivators, Imperial Walkers
THE THANG:
Mosey to Gresham Track
11’s on Bleachers – Dips & Irkens
Q: Gmail
PAX: DoorKicker (Jud), Shotgun
FNGs: None
COUNT: 3
WARMUP:
Arm circles, Squats, Motivators, Imperial Walkers
THE THANG:
Mosey to Gresham Track
11’s on Bleachers – Dips & Irkens
Interval work:
400m kick
3×10 power merkins (hands leave ground)
3×20 Jumping Squats
30 Jumping Lunges
*Always Wall-sit until 6 is up then brief recovery before next set
Mosy back to AO
MARY:
Flutter kicks
Mer-Jack-ins (split jack at the bottom of merkin)
Hello Dollies
Merkin Jacks (1/4 ratio to 5/20)
ANNOUNCEMENTS:
EFHR Friday night
Continued prayers for Z-Pack family dealing with loss of wife’s father.
COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus