close to throwing up… yes it was close. Was it worth it… totally.
Workout name: Monday Fast-track
Location AO: park west
Who attended: @Gator, @meateater, @Spot Tail, @Belichick, @Big DIF, @Prius
(Respect), @Pennsyltucky, @Boomer
Leader of Q: @Beltway
Warm up
Pledge
Side straddle hop x25 IC
Windmill x10 IC
Chinook x10 IC
LBAC x10 IC
Hunt dog x6 w/5 sec hold
Merkins x15 IC
Mosey over to the jump bench
Alternating step up w/high knee x15 IC
Urkin x10 IC
Box jump x10 OYO
Dips x10 IC
Mosey over to the pull up bars
Pull-ups x10 OYO
Squats x 30 OYO
Pull-ups x10 OYO
Lungesx 30 OYO
Transition over to the track for x2 laps of the following at each turn:
Gorilla Burpees x15 OYO
Flutter Kicks x30 IC
Power Squats x15 SC
Trifecta Push ups x10 of each
To the bus stop benches for the following:
Dips x10 IC
Durkin x6 IC
Native American run around the parking lot for 10 mins
Back to the AO for the following:
Double calf raises x10 IC
Single calf raises x10 IC each side
AMRAP Merkins for 40 seconds
Announcements:
Upcoming service opportunity for at the Windwood Farm Home for Children
doing dock work. Date??
2nd F opportunity Tuesday nights from 7-8:00pm at City Life Charleston
building 702 to get into The Word. Studying Acts. Watch this video to
pregame: app.rightnowmedia.org/en/player/video/499781?session=499784
Download this app first:
app.rightnowmedia.org/content/details/306248
Prayers:
@Pennsyltucky’s Dad, Nelson, recovering from a stroke. Doing much better
and out of the hospital in 1.5 days.
Ukraine and the war with Russia. Continued support for the country and
those displaced.