Q: John Worm Kevern
The kids started to play at 5:30am sharp. The beatdown included..
Warm ups: 25 Side Straddle Hops in cadence, 15 Windmills in cadence and some Michel Phelps.
We proceeded over to the bars to demo some “assisted” pull ups with legs behind – helps to get additional reps.
Proceeded to perform 1 exercise at 4 different stations while bear crawling or lunging between stations.
Station 1. 25 reps each
2. Merkins – wide hands
3. Merkins wide hands and legs spread
Station 2. 25 reps each
2. Big boy sit ups
3. Plank side to side
Station 3. 25 reps each
1. Mountain Climbers
2. Plank Jacks
3. Alternating Shoulder Taps
4. Squat Jumps
Station 4. AMRAP (as many reps as possible)
1. Pull ups
2. Chin ups
4. Wide pull ups
Finished with 5 Inch Worms… seemed appropriate to me!
Name o- rama
COT – Prayers for Sideshows Mom, Coles continued progress with treatment, the pressure kids have in school, Fudd’s kids heading back to their biological mother and his strength, those looking for work, Kitty’s appreciation for life and Billy Graham’s passing.
The Pax included:
Concluded the beatdown at 6:22am.