14 PAX joined me at #Pitchfork on this beautiful morning to kick off my 38th birthday. So happy to see Pitchfork’s growth over the last few months and PAX continuing to come back and invite friends. Makes my heart smile. Welcome FNGs Triple Delight, Flex and BOGO!
Stronger by Kelly Clarkson
Curtsy lunge on the verse, skaters on the chorus
My speaker died 3/4 through the song so I called an audible of jumping jacks 15 IC. It was enough to get us all warmed up.
EMOM (10 min). Do all 4 exercises, the remaining time in the minute is yours to rest. Believe me, there’s not a lot of rest time.
10 mountain climbers (sc)
10 jump squats
10 russian twists (sc)
Start with exercise 1 and then run to the end of the parking lot and back. Then do exercise 1, exercise 2 and run to the end of the parking lot and back so on and so forth always starting back at the top.
20 tricep dips
30 glute bridge raises with a clam
10 knee tucks
30 plank shoulder taps (sc)
25 plank jacks
That was all she wrote since we had 3 FNGs to name. Woohoo!
PRAYERS AND PRAISES:
ROTC – Prayers as she starts basic training
Patagonia – Prayers for upcoming swim meet
Prime – Prayers for husband’s continued recovery
Felix – Praise for being able to walk and prayers for continued recovery/start of PT