6 Pax joined YHC for some rainy, Friday morning fun at Duck and Weave. YHC returned to an old favorite, the Paula Abdul, in a desire to stay dry. Turns out, it didn’t matter – we still got wet.

Warm Up

SSH
Imperial Walkers
Willie Mayes Hayes
Arm Circles
Slow squat
Overhead Clap
Slow Merkins
Michael Phelps

Paula Abdul: Any set in which you take 2 steps forward and then 1 step back and continue to do so until you reach a defined endpoint. For example: run up 2 ramps of a parking deck, perform an exercise, run down 1 ramp, perform an exercise, continue until you reach the top

With a quick refresher of the workout, we proceeded to travel up 2 levels – perform a bodyweight strength exercise. Travel down 1 level and perform a core exercise. With each level up/back down, we added a new exercise (escalator).

Strength exercises: Carolina Dry Docks, Victory squats (shoutout Nubbin), wide merkins, squat-jumps
Core exercises: Bear plank ring of fire, Heels to Heaven, LBCs, alternating shoulder taps
Finisher: 10 8-count body builders

COT
As Halfback mentioned this morning – you never know what someone might be going through – a family member, friend, colleague, acquaintance, fellow PAX, etc. Remember to “Be Curious, not judgmental”. A great quote from Walt Whitman, that YHC picked up recently from Ted Lasso (highly recommend). Prayers for the child, partner, family and friends of Halfback’s friend mentioned this morning.

Prayers for Nubbin and family, along with Gilligan and family as well.

Thanks for the opportunity to lead this morning and for the strong push.