The pavement was wet and so the Ab exercises required getting your back and/or butt wet. Butt, Rocketman cheated and used the nearby dry covered sidewalk.
Warmup (4 sets of Vertical exercise (SSHs, etc), Merkin type, Ab and Stretching)
Micro-Murph: 10 pull-ups, 20 Merkins, 30 LBCs and run obstacle course, 3X
To the parking deck for KB Shut-Up Ralphs:
Swing
Hammer Curl
U-gainus
Triceps
Upright Row
Press
Renegade row
Ab-Exercise
Lawnmower
Press (each arm)
Hammer Curl
Squat Goblet
With a run up the first ramp and back after each KB exercise. Sunshine, Vega and Rocketman usually led the way up and back the ramp while I gave chase.
Next, Jacob’s ladder:
10 KB swings at bottom,
Up the stairs to the top
Burpee at the top
Return and repeat
7 times adding one burpee each time
Back to the parking lot for 3 minutes of stretching
Announcements:
5K or 10K at MIP at 9:00 next Saturday. Sunshine will lead MIP for those who don’t run.
Confession tomorrow at Caribou on Fairview, next to Ben and Jerry’s
63 Pints at the Blood drive at Community Matters. We are at around 950 pints, towards our goal of 1,000. VW does a burpee for each pint short of 1,000 and the local CEO of the Red Cross for every point over 1,000.