The cold snap broke in a major way this morning but we were stuck under the pavilion the whole time since the rain was coming down hard.
Disclaimer covered and accepted
WOR – huggy bear, neck and trunk roles, best stretch ever, abe vigado, grasspickers, ssh, seal jacks, bird dog , Alabama ass kickers, prom dates, and some other back stretches then snaking up and down the rows of picnic tables high knees/butt kickers, complete one 4×4, then bear crawl/lunge walk, and 2 4x4s
The Thang – based off a Dial Up Q at the beehive. 1 minute strength station and 20-30 sec rest while rotating, 3 rounds of 5 stations using –
5lb dumbells bodyweight medicine ball 5 lb dbs 25lb dbs
rd 1 T Merkin burpee wall ball lunge w lat raise deadlifts
On rinse lap Downsize hit a severely slippery spot but thankfully was able to pop back up and complete w/o so we scratched the lap for a round of bttw
rd 2 speed rows burpee clean and press rotational punches back lung curl
rd3 punches bonnie blairs pass ball back to back sweat angels –
cor, nor
Prayers for our wives and families and for strength and humility to be better husbands, fathers and friends. Continued prayers for freedom for friends dealing with addictions and thanksgiving for progress. Prayers for Dropbox to heal up soon.