Conditions – 70s and muggy
Disclaimer – given with one minute warning
Warm up – 50 side straddle hop in cadence (100), 20 cut the grass in cadence – The following we’re done on your own – 25 Squats, 25 big boy sit ups, 25 Merkins, 25 monkey humpers, 25 American hammers ( Count only one side ), 25 high plank to low plank back to high plank with a shoulder tap on each side. Go through the “on your own” exercises one more time but cut the plank exercise down to 10 – pretty tough! Mosey over to the big field.
The Thang – start with a seven minute lower body beat down. Lunge walk 20 yards, complete 25 air squats, backwards run 20 yards, complete 25 monkey humpers, rinse and repeat until time is called. When time is called complete a 45 second lower body blowout – Bonnie Blair‘s, recover.
Complete 10 Burpee‘s or hold a plank or run 2/3 of a lap around the soccer field. Move to the core beat down.
Run 20 yards, complete 20 big boy sit ups, run 20 yards, complete 20 American hammers – counting only one side – rinse and repeat until seven minutes time is called. Complete a 45 second core blast with the core activity of your choice, recover.
Complete the Burpee‘s or plank or run the lap before moving to the upper body beat down.
Bear crawl 20 yards, complete 10 Merkins, crabwalk 20 yards, complete 10 high to low to high plank with the shoulder taps – rinse and repeat until seven minutes is up and recovery is called.
6 o’clock! Mosey back to the virtual flagpole.
Count, name, announcements (possible combined workout on July 4 at epicenter?), prayer requests (none).
NMM: Good work done by everyone today. A quick reminder that a 45 minute workout, as tough as it can be sometimes, we know it has an ending point. Real life is much more difficult! There is no timetable that we get to know. Stay prayed up, in God’s Word and accountable to other believers to defend Satan‘s blows to us that we know not when they are coming/when they’re going to end.
It has been a pleasure – till next time, SpecialK is out.