gettin ready for the weekend

Preamble:

The plan was to life = pick things up and put them down.  Namely, cinder blocks of different weight.  Let’s go.

Warm-O-Rama:

Toy Soldier x 10

Copperhead Squat x 10

Mountain Climber x 15

Imperial Walker x 15

The Thang:

The PAX is to SSH to the Mike and the Mechanics smash hit “All I Need Is a Miracle.”  When they hear “Miracle”, the PAX is to do a burpee.  Everyone enjoyed this and there was absolutely no complaining.

Partner up.  Partner A carries a cinder block (38.5 lbs) up the hill, down the trail, past the pull-up bar and baseball field, down the stairs and back to the flag while the other partner works through the exercise.  Then they switch.  After each person does a round of that exercise, they go to the next one on the list.  If possible, the PAX is to try to do the exercise with the heavier block (52 lbs.).  The exercises:

• Overhead Press
• Chest Press
• Bent-over Rows
• Goblet Squats
• Deadlifts
• Decline Mercans
• Bow Ties (modified and the other partners carried the block around the parking lot)
• Bicep Curls (modified and the other partners carried the block around the parking lot)
• Skull Crushers (didn’t get to)
• Diamond Mercans (didn’t get to)

COT:

Prayers for Woody’s friend and his new wife (Skip and Sarah), as she’s been recently diagnosed with tongue cancer.  Also, prayers for Woody’s brother.

Naked-Man Moleskin:

Thankful for this group of men.