Today is April 20th, which I found out last night is an unofficial holiday for some people. Oh, well..
A few men made it to the best AO in the little town of Bethlehem to get better. 2 preran beforehand so they could start the day off even better and get more steps in before work.
Warmup
20 Side Straddle Hops IC – 1 Burpee
20 Plankers IC – 2 Burpees
20 Imperial Storm Troopers IC – 3 Burpees
20 Windmills IC – 4 Burpees
20 Mountain Climbers IC – 5 Burpees
The Thang
Mosey to stage area and pick out a rock
10 Calf Raises IC
gather rock and get ready
All exercises were in cadence except calf raises which were OYO
15 Overhead Press – 20 LBC – 10 Calf Raises
15 Tricep Extensions – 20 RBC – 10 Calf Raises
15 Curls – 20 Freddie Mercuries – 10 Calf Raises
15 Bench Press – 20 Dollies – 10 Calf Raises
15 L Elevated Merkins – 20 Rosalitas – 10 Calf Raises
15 R Elevated Merkins – 20 Rosalitas – 10 Calf Raises
Mosey to short wall
10 Incline Merkins IC
10 Decline Merkins OYO
10 Wall Leg Lifts
*repeato*
Mosey to “flag”
We got to where the flag should be and I wanted to spell STAR to honor the best AO in Bethlehem
Seal Jacks – 5 OYO
Travoltas – 10 each side OYO
American Hammer – 15 OYO
Rosalitas – 20 OYO
COT
Word of the Day: He says, “Be still, and know that I am God…” Psalm 46:10a
After RAM last week and Phlegm mentioning listening to God I wanted to do the same. We took a moment of silence before closing in prayer.
If you were not here this morning you were missed. Hope to see you next time.
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