Modify as necessary - even if it means location. Just coming off the flu, I didn't want to get myself sick and simultaneously entice Pax to come and join. Location moved across the street to a dry parking deck.
Warm-O-Rama:
SSH, Neck Rolls, Arm Circles, Quad Stretches, Calf Stretches
The Thang:
4 Blocks w/3 sets in each block. Each block was performed 3x:
Block 1: Overhead Squat x 15, Merkin x 20, Imperial Clappers(Imperial walker including overhead clap and then under each knee. 4 ct = 1 rep) x 10
Block 2: Lunge(Right Only) x10, Lunge(Left Only) x 10, Curl-Press(Bicep curl to overhead press) x 10, Bent Over Row x 15
Block 3: Bench(or window) step-up Left Only x 10, Right Only x 10, Dip x 20, Upright Row x 15
Block 4: Goodmorning x 15, Merkin with feet elevated on block x 20, Curl x 15
COT:
My neighbor Scott - his tests came back this am and they were positive - Prayers work, those that still didn't make it for next time, silent intentions
Naked-Man Moleskin:
Mondays are bad enough without rain - and in my mind, focus on what you CAN control not what you CAN'T - so if it's raining and you hate the rain, get out of it. This will be a location I can see being used again.
