My wife had ACL reconstructive surgery about a month ago and this has caused me to miss quite a few posts while taken care of her and the kids. So, when a Q opened up this week I was ready to get back at it with my brothers. I pulled up to the old AO and the regulars were running around the neighborhood…..nothing had changed. A few quick jabs at my “virgin Q” and it was time to start it up….
Warmup (x15, IC)
- Side Straddle Hops
- Imperial Storm Troopers
- Humpies
- Arm Circles (forward & reverse)
11s on the Stairs
- 11s – WWIIs at the top, Merkins at the bottom
Burp Back Mountain
- Bernie up the hill, partner reps the exercise
- 50 burpees
- 100 squats
- 200 Freddie Mercurys
Work the wall (R&R)
- 10 Declines
- 20 Step Ups
- 10 Inclines
- 20 Dips
WOD – Philippians 4:13 – I can do all things through Him who strengthens me.
- You will never be asked to do more than you can truly handle
- Appreciate your M’s…..you have no idea how much they actually do until they are not there to do it. They keep us going, day in and day out!
- Shout out to any single parents out there
Moleskin:
- If you take about 3 or 4 weeks off from workouts, you lose a lot of cardio. I felt dead after about 30 minutes
- No, I didn’t change my name just because I hadn’t posted in a while
- Starting with Declines before Inclines is very important
- PBR’s new favorite ab exercise is Rope Climbs.
- My WOD was a mess. Not even sure what scripture I started reading at first. Just out of practice I guess?
Babyface out!