For the day after Easter, YHC didn’t expect much of a turnout for the ER. In fact, I only loaded up 8 blocks to take over to the concrete monster. After hanging out with Sooner and Flamer for a few minutes, I was glad that Kapo, Jordache, and Sleeper came out to join in. As YHC has had some IT band issues, this workout was based on strengthening around the knee (among other things) and went like this:
Warmup: High Knees 20 IC, Butt Kickers 20 IC
Mosey to bottom of deck where we picked up blocks:
Put blocks overhead and moseyed up deck, and at each landing did the following:
Lunge 10 IC
Lunge with Twist 10 IC
Backward Lunge 10 IC
Side Lunge 10 IC
Staggered Merkin 10 SC each arm
Diamond Merkin on block 15 SC
At this point, we were at the top of the deck so we circled up for:
HR Merkin 20 SC
Squat with Twist 10 Each Side
Squat with Block 12 IC
Bench Press 75 OYO
Freddy Mercury 30 IC
Iron Cross 10 IC
Scorpion 10 IC
Mountain Climber 30 IC
Block Burpees 25 OYO
Block Step ups 20 IC
Bird Dog 10 IC each side
Side Step ups 20 IC each side
Dips 20 IC
Curls 30 OYO
Blocks up and Back to flag for:
Plank Jacks 20 IC
6 inches
COT/WOD:
Read from Hebrews 12:2 and talked about how God’s unwavering devotion and commitment to us kept Him on the cross, scorning the shame of the cross. Spoke about how important devotion to God, our spouse, and family is; and to make a daily decision to serve God.
Moleskin:
Kapowski didn’t HC but he was there.
Powder was a HC. He was not there.
Neither were numerous PAX from HKY. Where has everyone been at ER? This includes YHC.
Jordache reads SHAPE magazine.
SP
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