Under a sliver of a moon we gathered at the shelter this morning. It was a beautiful morning to do cardio and get our blood flowing.
Warm up included JJ IC, High Knees IC, High skips from one curb and back, leg swings front back and side with pulses front and back, and finally some slow good mornings.
When the pax saw my 12lb dumbbells, they were concerned they missed a preblast call to bring weights. After assuring them we would all get to use the weights and nobody forgot anything we headed up the stairs for…
Weighted 2 Corners-group runs to a certain spot while one FiA carries 24lbs of weight.
Pax ran from the stairs down to the skate park, turned the corner to stop where F3 posts in the morning. This was stop number one where the group did an exercise AMRAP until the FiA carrying the weight caught the group. She passed the weight to the next volunteer while the rest of the group ran back around the track to the stairs for stop number 2 (completing one loop) and did another exercise AMRAP until all were reunited. After two laps I realized the FiA with the weight needed to give the group a bigger head start so she got to do 10 arm curls with said weight before chasing the pack.
First lap: stop 1, burpees; stop 2, squats
Second lap: 1, merkins; 2, dips on the stairs
Third lap: 1, lunges/jump lunges; 2, squat hold with hallelujahs
Fourth lap: 1, monkey humpers; 2, spiderman merkins
After this we headed back to the parking lot for a recovery exercise.
Paint the Lines
Bear crawl down one line, side shuffle to the next, crab walk down that line, side shuffle to the next. And repeat all the way down the long side of the parking lot.
As we waited for everyone to finish we did push ups on the curb (5 incline, 5 right side, 5 decline, 5 left side).
Once we regrouped we lined up head to toe for a
Plank Hold Indian Run from one end of the parking lot to the other.
Finally, with about 12 minutes remaining we organized for a…
Mini-Dora (50, 100, 150)
decline merkins, pit taps, toe raises
And that brought us to the end of our time.
I shared Romans 12:9-21 with the group exhorting them to “let love be genuine” and to “outdo one another in showing honor” and to “live in harmony with one another” and “live peaceably with all” and finally to “not be overcome by evil, but to overcome evil with good.” Whether in our relationships with family, friends, coworkers or strangers, they will know we are followers of Christ by our love for one another. And we love because He first loved us.
and a prayer to close us out.
I enjoyed getting to workout with you all today!
-this morning’s sunrise was incredibly pink and we were all oohing and ahhing over its brilliance. I’m so glad I was up to witness it.
-I was stoked to see Teatree pull up this morning! She’s back at it with her weighted vest putting us all to shame!
-Helium has the most amazing push up form I’ve ever seen. Share your secret!