Surprise surprise it was hot and humid this morning for a pax of 5.
Warmup (10x – 16x, all IC)
– Sealjacks
– Self love
– Toe touches
– Hillbillies
– Good mornings
– High knees
Thang
1-2-3 GO! (Exercise one, move up a column, exercise two, move up a column, exercise 3…), then up, around, and back down the pilot house)
Rounds 1 and 2: Absolution
1 groiner
2 Mahktar N’dyiae’s
3 chill jacks
Round 3 and 4: 8 count body builders
1 half burpee (ignoring the merkin)
2 burpees
3 plank jacks
Rounds 5 and 6: Front and Back
1 Crab cake
2 Parker Peters
3 Big boi sit-ups
Round 7: Prey to Predator
Crab walk one column
Duck walk two columns
Bear crawl three columns
Rounds 8 and 9: Famous People
1 Kneel Diamond / 1 Apollo Ohno
2 SMCs
3 Bobby Hurley’s
No time for Mary today. COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both quickly approaching. Check Slack for more info.
Thanks for joining. SYITG
