Cropduster arrived early and loaded 10 blocks in his truck and drove them to the Granite Drug parking lot. He studied his weinke in the dark privacy of his truck, put on his gloves and headed out for the short run to the AO. There waiting for him were Panda, 2-Stroke and the thought of Twiggie in his Fantastic4 outfit. So there were 3 of us there – or 4 including the ghost twiggie but for verification purposes we should leave it at 3.
Warmups – the usual – SSH / Humpies / High Knees / Butt Kickers / IST
Mosey to Granite Drug for our Fantastic 4 workout:
Area 1: Step ups, itsi bitty spiders, incline merkins, decline merkins
Area 2: DCR / Freddie Mercuries / WWII Sit ups / Flutter Kicks
Area 3: (With Blocks) Squats / OH Press / Curlz / Bench Press
Area 4: Suicides / Lunges / Burpees / Mountain Climbers
My goal going in was to do the above circuit x 4 but I quickly saw that there wasn’t enough time for all that.
Round 1: 12 to 20 reps depending on the exercise
Round 2: 8 to 12 reps depending on the exercise
Round 3: 5 to 10 reps depending on the exercise
Actually these 3 rounds were quite enough because we were pretty much toast after those 3 modified rounds. During each exercise we practiced proper form and quality moves instead of speeding our way through them. Yes, on the burpees we did an F3Approved burpee to include a push up in the middle and a jump at the end.
COT: We shared prayer requests and Cropduster read the 01/15/18 devotion from his book Jesus Calling. It’s pretty awesome – you should get a copy of the book and read it. We shared announcements, we prayed, we loaded the 3 blocks back in my truck and we took all TEN of them back to their resting place. It was a good night it Granite Falls @ SoCal.
Cropduster out!
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