God provided a beautiful morning low 40’s and a beatdown for four. We welcomed Lundberg all the way from F3 Alpha near Atlanta! While we all desire to workout together in person, this is by far one of the coolest things about Grease Monkey.
Warmarama
Trunk rolls, neck rolls, SSH, Abe Vagodas, Grass Pickers Shoulder taps, Merkins
The Thang
Burpee ladder – Burpee sets from 10 to 1
In between each set of burpees sprint 100 yards and then an exercise. There were 10 rounds: Round 1 – 20 Squats: Round 2 – 20 Crab Cakes: Round 3 – 20 Merkins: Round 4 – 20 Lunges: Round 5 – 20 Plank Jacks: Round 6 – 20 Carolina Dry Docks: Round 7 – 20 Calf Raises: Round 8 – 20 Overhead Claps: Round 9 20 V-ups: Round 10 – 20 American Hammers.
Mary – Gas pumpers, Flutter kicks, Half Superman, Freddie Mercury’s, J-Lo
Extra credit – Motivators – 2 sets from 5
COT
Praises for the weather and the men, prayers for the Nursing home who found out there is an outbreak of COVID-19 (50 people); Prayers for Lundberg’s wife who is a nurse and all medical professional, Beaker’s Bible study on Anxiety.