Friday, Sept. 28. Cool and rainy.
Disclaimer accepted.
Warm-up: Stretching, bending, SSH, abe vigodas, leg swings, Merkins, Mountain climbers, shoulder taps, Peter Parkers, calf stretch, grass pickers.
The Thang: Four Stations, three rounds. While one PAX runs around the parking lot, the other four complete an exercise at a station. When runner returns, each PAX rotates to next station. So each PAX completes three laps of the parking lot, and station exercises included: Round 1: Burpees, Half-superman, squats and shoulder taps. Round 2: LBCs, crab cakes, crunchy frogs, and squats. Round Three: side plank, staggered Merkins, and HR Merkins.
Cool Down: world’s greatest stretch.
COT – COR, NOR, announcements, prayer requests, BOM.