Warm up: The same five exercises that hot lips does for warm up every time IC, 15 count, with a sprinkling of a 5 count motivator.
The Thang: The best part about doing at three for so long, is that YHC don’t really need a thang anymore. Went Wienke-less this am.
Mosey to car wash for some merkins and Mary. Partner up for bear crawls/wall walks while your partner does calf raises…flip/flop. Next set is wall sits while partner does deconstructed burpees. Flip/Flop
Mosey to Car Wash bay for some agitators and squats. Then back to our friend the wall for Muhammad Ali’s and Joe Fraiser’s.
Mosey back to the star for some hill work. Bear Crawl to track, 10SSH, crab walk down. This was enjoyed so much we repeated another set. Then crab walk up, 10 hi knees/10 buttkickers, crawl bear down.
Mosey to Flag. Finish up with some slow count American hammers and another 5 count motivators.
Moleskin: The Star has had somewhat of a Renaissance recently. Glad to see great numbers of PAX and the mumblechatter is strong. Something about invigorating male community leadership or something.
WOD: Ecclesiastes 3:3. Back story is my medical assistant’s son is being admitted for a 3 day hospital stay. She is Ground Up’s sister in law. We were writing bible verses in a journal for them and Party Rex says how about Ecclesiastes 3:3. Read first part….time to kill. No Noah, not a good verse. No dad, read the second part. Time to heal. Ok bud…much better. Moral of the story, not sure if he if knew that was what that verse said or not but read the Bible to your 2.0s. Let it be the first thing out of you mouth, and while you go back and forth. Write it on your doorposts. If you keep it in their hearts, it will be there long after your dead and gone.
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