Cranky, didn’t want to wake up after the after midnight craziness of that Bucs game. Not sure I would have come if I didn’t have the Q, wise move by less tired YHC earlier last week to ensure I posted. Anywho, we mosey’d to the field in back and got the tunes going.

Warm ups with SSHs, walk outs

Crucifixes – arms out, palms up, bend back and hold shoulders up and delts together. Do a few of those, rest with 20 Overhead claps. R&R sets 3-4 times, always keeping arms up unless your name is Bo Peep, who decided to embody my rebellious spirit today.

Go to hill decline, bear crawl down, switch to crab walks on YHCs mark and make way to other hill. Turn around and do it again uphill.

Toe pickers, slower than faster towards the end. Circle up, do 10 lunges, hold on one leg in the down position – iso work, switch legs. Do it again, but this time pulse 10 times as well on each leg. After 40 seconds or so, let the PAX call a 20 count to end. 10 low squats, hold down position, do iso. Gradually raise up a few inches, and hold again, then back down. R&R several times.

run down hills, back up

Weed picker hold to stretch for the 6. Circle up, Low planks for a bit, then Plank jacks with merkins on my count. Low plank hold, shifting hips side to side like a J-Lo on my count, then holding on a specific side. Keep knees off the ground. Raise left arm, move hip to right but off ground. Opposite side and hold each time.

Recover. On sixes. hold legs 6 inches off ground, legs up on my count, legs spread on my count (8 Bit felt vulnerable), keep doing stuff with legs until we finally recover.

BBS – do 4 and then hold in halfway position for allotted times. R&R x5. Bo Peep was mentally and dramatically driving home.

Run to lot, line up, do curb crawls and drop for merkins on my count (we did 32), reverse and put feet on curb instead. Bear crawl across lot, then lunge walk back. Do sprints to finish. Lt Dan just learned not to carry his key with him during the BD.

COT – prayers for GH’s friend Chris’ family. Chris just passed due to COVID.

3rd F time – Anxiety and what we do with it discussion – Conversation from Philippians 4:6

tired….bed calling…but work….ugh…