Excited to be back at Honey Badger! Had a few intense workouts, so was going to focus on deliberate warm-up, steady workout and then a strong cool down/stretch.

Extended warm up
SSH IC x 20
IW x 10
HB x 10
Manafort good morning IC x 10
WMH IC x 10
Michael Phelps IC x 10
Bat wing all IC x 10 (arm circles big/small & backwards/forwards, seal clap, overhead clap, air press)
Slow squat x 10
Mountain climber IC x 10
Psycho T merkins IC x 10

The Thang
Mosey to stairs
Bear crawl up each set of stairs and 25 Johnny Dramas at the top of each stair section (100 total)
Dips at each set of benches
10 Standard cadence count
10 extended 8 count slow dips
10 slow 4 count dips

Bear crawls down left set of stairs
Crawl bear up the middle set of chairs
Bear crawl down right set of stairs

10 manmaker burpees

Crawl Bear up right set of stairs
Bear crawl down the middle set of chairs
Crawl bear up left set of stairs
Dips at each set of benches
10 Standard cadence count
10 extended 8 count slow dips
10 slow 4 count dips
Crawl Bear down each set of stairs and 25 Johnny Dramas at the top of each stair section (100 total)
Mosey to startex for…
Mary
LBC IC x 10
Freddie Mercury IC x 15
Flutter Kick IC x 20
Heels to Heaven IC x 25
Yoga Stretch
3 big breaths prior to each
Reach for the stars
Childs Pose
Cobra
Downward Dog
Cat/Cow
Side to Side
Thread the Needle
Low Lunge
Pigeon Pose
Slowly stand back up and breath…

COT – It was great to be with this group today. Managu shared an update on that amazing young woman Debbie! Prayers for her and those around her – so that she may see her brother and sister soon!