Title: Getting Bendy With It
DATE: 2024-02-08
AO: The Bluff
Q: Dovetail
PAX: Mac Wax On
FNGs: None
COUNT: 5
After a balmy calm workout at The Union on Tuesday, today saw winter make an encore. The gloom is real, but having HIMs to share it with makes all the difference, which is true about life as well. Things may not be going well, there may be difficulties with work or relationships or finances, but you never have to do it alone. The devil wants us separate, because we’re easier to pick off that way. But iron sharpens iron, and a strand of three chords is not easily broken.
WARMUP:
Going for a very active, warm up to lead into some motion work.
• SSH
• Jumping lunges
• plank jacks
• Arm circles
THE THANG:
5 rounds on the hill planned. We made it through 3 rounds. We split into 2 teams. Top team are the timekeepers. On go they run up the hill and do three exercises of 20 reps each. The bottom team also does three different exercises, but starting at two reps and increasing by two until relieved by the top team.
Bottom team, with coupons (2,4,6,etc reps until pushed)
• Curls
• Tricep press
• Squat
Top team (20 reps each)
• Capoeira merkins
• Side lunge
• Orange Squeezers (plank, elbow to knee)
MARY:
“It’s just bodyweight”:
• 10 Hindu pushups
• 10 Hindu squats (deep, with arms and breathing)
• 20 second back bridge
Rinse & repeat
Finished with a Time-Under-Tension flow (okay, okay, it was Yoga): good morning to toe touch, step back to blank, slow push down, push into a peak, lift one leg up to the sky, then step through for a deep lunge and hold for a few seconds. seconds step other foot to the front, then repeat on the other side.
ANNOUNCEMENTS:
COT:
Prayed for Noah, KC’s new nephew, who was born 11 weeks early. Also prayed for Audit’s upcoming job interview. Many affected by raytheon’s recent layoffs. Audit wasn’t, but is still desiring a different company to work for