THE SCENE: A comfortable mid-50’s fall morning
WARM-O-RAMA:
4ct SSH (IC) x 25; 4ct Tai Fighters (IC) x 10 – forwards and reverse; 4ct Starfish Crunches (IC) x 10; 4ct Plank Jacks (IC) x 10; Mosey to the CMU pile in the alley
THA-THANG:
A killer few rounds of fun to be had:
Before beginning the first round of pain, murder bunnies for 25 yards and then rifle carry CMU back to starting line. Repeat murder bunnies and rifle carry between each round and to finish off the killer workout.
Round 1: Alternate between exercise 1 (CMU dead lifts) and exercise 2 (SSH’s) running 25 yards between each set of reps. Perform 5 reps of exercise 1, run 25 yards and perform 20 reps of exercise 2, then run back to starting line. Now perform 10 reps of exercise 1, run 25 yards and perform 15 reps of exercise 2, then run back to starting line. Perform 15 reps of exercise 1, run 25 yards and perform 10 reps of exercise 2, then run back to starting line. Last set perform 20 reps of exercise 1, run 25 yards and perform 5 reps of exercise 2, then run back to starting line.
Round 2: Similar 4 sets of 25 total reps. Exercise 1 is CMU bentover rows and exercise 2 is merkins.
Round 3: Similar 4 sets of 25 total reps. Exercise 1 is CMU squat thrusters and exercise 2 is mother earth burpees.
Return the CMU’s to the pile.
MARY:
Indian run formation to head back toward AO but start with planks instead of running. 6-man sprints to the front and resumes plank then next HIM in the rear sprints to the front – rinse a repeat as the formation inches toward the AO. After much growing and clamoring, switch to Al Gores. After a little more ground is gained, switch to Rocky Balboas. Once the AO is close enough to smell it, switch to SSH’s. Finally a jailbreak leads the PAX back to the AO just in time for a speed round of 10 SSH’s then 10 merkins back and forth in AMRAP/OYO fashion until the Q draws to an end.
CIRCLE OF TRUST/BOM:
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.” Election next week has many divided and pitted against each other and causing undue stress and worry. Trust in the Sovereign Almighty and know that He is in control – no matter the results of the election. Do your civic duty and vote, but trust God for the result. Join me in prayer on Tuesday while others watch the polls. 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.”