Conditions: Better than all the other AOs

Disclaimer given after grabbing coupons and heading to the fiction field

Warm-up: Quick two minute warm-up on your own.

Thang:

Each exercise is to be continued until the zero set with each set being dropped by a count of 10. At the end of each set PAX run (70% sprint) to the 40 yard line and mosey back by PAX choice of skipping, high knees, run backward, etc. The set plus the run equals a wave.

20 Man Makers

30 Alpos

40 Flutter Kicks

30 Tricep Extensions

40 LBCs

40 Overhead Press

40 Curls

40 Mountain Climbers

40 Bent Over Rows (Hoser, Bean, and Blueprint finished here)

40 Whirly Boys (Baby Blu ended here)

40 Merkins

40 Squats

40 Lunges

40 Reverse Crunches

COT:

Count-o-Rama and Name-o-Rama

BOM:

God asks that we be still and know that he is God. A canoe(kayak) ride with my oldest daughter on Chinquapin Lake the night before reminded me of this. Seeing her get excited about the things we take for granted or have seen so many times the are common, brought joy to my heart. Prayers lifted of thanks and blessing request that we take time to appreciate all that He has created for us to enjoy.

NMS:

The goal is to finish in an hour but we only had until 6:45. My boy Blu made it to Whirly’s even after a extra set of 40 Alpos – TClaps. If everyone pushed themselves in the run, then they should be feeling it today. This one will be brought out often. The exercises may change but the format works well.