Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC
THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows
Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.
MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.
COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.