It was another great morning for Rise and Shrine and I was joined by @Boo Boo, @Junk Yard Dog, @Monopoly, and @Pool Boy for a “no run” Friday beatdown. After a short delay with expert advice from @Monopoly on how to unwrap our new weighted rope, I gave the disclaimer under the JPAX flag and then circled up for warmups.
Warmup
Samson Stretch x 10
Imperial Walkers x 10
Abe Slogodas x 10
Low Slow Squats x 10
Forward arm circles x 10
Backwards arm circles x 10
Condors x 10
The Thang
40 sec work and 20 sec rest per exercise
Round 1
Rope: alternating waves
Merkins
Medicine Ball slams
Shoulder taps
Bonnie Blair’s
Medicine Ball slams
Round 2
Rope: double waves
Diamond merkins
Medicine Ball wall ball
Mountain climbers
Squats
Medicine Ball Wall ball
Round 3
Rope: outside circles
Hand release merkins
Medicine Ball V-Ups
Flutter kicks
Lunges
Medicine Ball V-Ups
Round 4
Rope: inside circles
Wide arm merkins
Medicine Ball Russian twists
Freddy Mercuries
Bobby Hurleys
Medicine Ball Russian Twists
Thang 2, in cadence
10 Hand-release Merkins
20 Flutter Kicks (4-count)
15 Lunges (each leg)
30-second Plank Hold
Collected toys. COT. Special prayers for the victims and families associated with the tragic events this past week and 9/11.
