Cold and rainy, almost sleeting, miserable weather.
Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch. IC – imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.
The Thang: Core exercises – abs, lower back, hips, and groin. 1. Hang and Bang, 3 rounds- three pull-ups, followed by three knee raises while hanging. 2. Hold plank, 1 minute- low plank, low side plank, low back plank. 3. Dumbbell swings X20. 4. Half superman X20. 4. Reverse leg press X20. 5. Crab cakes X20. 6. Pickle pushers X20. 7. Side rolls X20.
Stretching and mumble chatter. Great conversation about baptism, formalism, and legalism.
Prayers for Drop Box’ friend’s family.