It’s a Full Body Prison Break

Full Body workout planned but just didn’t know how I wanted to play it out.  Legs or Arms first or mix it all together.  I arrived a few minutes early to get the Block coupons out so we could maximize our time.

Warm Up (IC at various counts) – SSH’s, LBAC’s (forward, reverse, Moroccan night club (hold for 15 seconds between each), Imperial Storm Troopers, Windmills, Mountain Man Poopers.  Close with 5 Burpees OYO

Leg Workout

• Mosey a large block (started out uphill, of course) and end up at Stargate AO
• Aiken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (10 Each Leg), 20 Scissors (10 Each Leg) – Rinse/Repeat (3X’s) with no rest between

Mosey to AO

Arm Workout

• Grab the coupon and drop to your six. Bench Press (20 IC), Skull Crusher (15 IC).  Stand up and complete Curls for Girls (15 (actually I think it was 14 IC) and Overhead Press (15 IC) – We are done with the coupon!
• Line up at ADA parking spaces on one end of parking lot. Time for 11’s. 
  • Complete 10 Big Boy Sit ups
  • Bear Crawl across parking lot
  • Complete 1 LBC
  • Jog back to where you began
  • Repeat maintaining total of 11.
  • At 5 Big Boy Sit Ups change Bear Crawl to a Lunge Walk

Time is Up!

COT

I reached out to a spouse of one of my former employees who had passed away 4 years ago from a quick bout with Cancer and checked in to see how she was doing. July 21^st would’ve been his 60^th Birthday.  I sent her well wishes and asked how her family was doing.  My text was several lines…her response was a large paragraph.  She was stoked I had reached out and thought to check in on her plus spelled out how her family was doing.  At the end she noted how blessed her family was to have people like me that continue to keep in touch.

How often do we take the time to touch base with an old friend or family member?  I encourage you to think about who you can make contact with…You will be Blessed that you did.

Prayers

Friar, Twin’s recovery back injury, thankful my Mom’s knee surgery recovery is going well.

Name-o-rama, Count off 

 Moleskin

• Large Block Mosey ended up being about 3 City of Lenoir blocks
• I detest the coupon laden Overhead Press
• My arms and deltoids are sore as I type this
• Yes, I fartsacked Stargate and the lifelong runner in me enjoyed the Large Block Mosey

Spokes Out!