Plegde
Warm up:
burpees x 5 (train)
SSH x 10
Merkin x 10
Mosey the long way to the parking deck, stop and plank for the six about half way there.
I think I hear another train 5 more burbees – continue on to the parking deck
Now for a few trips up the stairs and back down:
9 of the called exercise at the bottom, run the stairs for 11 at the top -stairs back down to the bottom (plank, LBC, or squats until six arrives back at the bottom)
Burpees
CCD
Sumo Squats
Oblique crunches (right side bottom & left side at top)
Merkins
Mtn Climbers
Bobby Hurleys
LBC
Flutter kicks
Change it up a little – run each level to the top and back down the stairs
Change it up yet again (boy time went by slow this morning) – run stairs to top touching every step, lunge walk the top level to second set of stairs and back to the bottom -Bernie Sanders the bottom level to start
rinse and repeat
rinse and repeat
Let’s take one more trip to make is an even 14 -run stairs to the top, touching every step, walk to the second set of stairs and Bernie Sanders back down to the bottom.
Start mosey (the long way)back to start, stopping at the benches for some dips x 10 and squats x 10 – continue mosey, stopping at the wall near bridge for some wall sitting (right leg on left for 30 seconds and left over right for 30 seconds)
OK 6:14 -mosey turned into a jail break ( I believe i was in the lead until i had to stop at my car to get my phone) before Stinky bird, Gump, and Buckeye blew by
Announcements:
BRR ruck is going on as we speak
9/11 Mem. Stair Climb on 9/14
JJ 5K
Stop Soldier Suicide 5K
Prayer request: spoken and unspoken
Out with Prayer
Thanks for allowing me to lead you all this morning! Much needed…….
EZ Rider