Sunny, 70’s. Disclaimer verbally accepted by all.
Warm-up on the sand infield. IC -15 reps. imperial walkers, toy soldiers, side lunge, overhead claps, Merkins, Parker Peters, mountain climbers, donkey kicks.
Mosey: Indian run around the park to playground.
At playground: 4 groups of three. One group at each station. Station 1: pull-ups. Station 2: tucks. Station 3: underdogs. Station 4: dips. 30 seconds of exercise, 30 seconds to rotate stations. Two rounds.
The Thang: At the sand volleyball court. Partner up. Partner 1 with two 15 lbs dumbbells. Partner 2 with a jump rope. 15 reps of weights and then flapjack with partner. Weight exercises: curls, man makers, back rows, chest flys, shoulder press, dumbbell swings, and skull crushers.
Hip flexor progression instead of Mary. Six sets of hip flexor exercises with 5 second hold at the maximum extension of flexibility.
Mosey back to shovel flag.
COT – COR, NOR, announcements and prayer.
9 for QSource on marriage.