A pax of 5 that wasn’t going to let a little rain get in their way, gathered to start the new year off right with a grueling workout Qed by your truly, Prophet. After a mosey around the complex to the outdoor (covered!) corridor, the hour-long workout went like this:
20 Side Straddle Hops
20 Prayer Squats
15 Don Quixotes
15 Sun Gods each direction
40 Shoulder Pretzels – courtesy of F3 Johnson City
We started off with a Jacob’s Ladder (11 Heaven as some of you call it) of Burpees and Lt. Dans.
1 Burpee, run to end of corridor, 10 Lt. Dans, then back.
2 Burpees, 9 Lt. Dans.
Repeat until 10 Burpees, 1 Lt. Dan.
These truly sucked, by the way!!
We then moseyed over to (covered!!) portico where Bertha and the Blocks were set up.
Bertha and the Blocks goes like this: partner up. One partner runs around the church (1/4 mile each time), while the other works at a station. When partner returns, switch roles. Then move to next station. The stations were as follows:
1. DERKINS / MERKINS
2. STEP UPS w/ BLOCK or BOX JUMPS
3. BLOCK CURLS
4. BENT OVER ROWS w/ BLOCKS
5. OVERHEAD BLOCK SQUAT & PRESS
6. TIRE FLIP w/ IN-N-OUTS
7. DIPS or OVERHEAD TRICEP EXTENSIONS w/ BLOCKS
Once through, the pax dropped to their 6 for Marys (only had 4 min.)
20 Lo Slo Flutters
15 Cindy Crawfords each side
20 American Hammers
Group outing to Level Up (American Ninja Warrior training gym in Thomasville)
Prophet prayed us out asking God to help us to submit to His will and way for our lives to better serve those around us this coming year!