Paradise has a pretty consistent EC. It varies, but this morning’s was a good representation of what you can expect. We did a circuit of 40 seconds of work and 20 seconds or rest. The guidelines are do whatever you feel comfortable doing-just keep moving. We had sandbags, dumbbells, and a plate this morning. Nothing more than 40#s. We also had some jams and excellent fellowship.
Warm Up
WMHs, good morning, hillbilly, arm circles, reverse, slow merkins, mountain climbers, slow squats
ME
Grab yo brick!
- Ricky Bobby to bottom of Tar Hill.
- Bear crawl to BPW Club. Alt shoulder touches til all in.
- Sprint to traffic circle. First pax starts IC Nolan Ryans. Last one in takes over for 10 more IC reps.
- Mosey’d back to the bottom. 20 IC flutter kicks holding bricks up.
- Lunge walk (with bricks held high) burpees to BPW Club. Alt shoulder touches IC till all in.
- Sprint to the circle. First one starts IC peach pickers. Last one in takes over for 10 more IC reps.
- Ricky Bobby back to start.
Pyramid of Power( all together without stopping)
- 10 burpees
- 20 merkins
- 30 LBCs
- 40 squats
- 50 SSH IC
- 40 squats
- 30 LBCs
- 20 merkins
- 10 burpees
Mary
Boat canoe(thanks spooky), glute bridge, Rockettes, Merkin ring of fire(thanks Green Acres)
COT
Klinger’s wife Jenifer was diagnosed with cancer. While not deemed terminal, she has treatment ahead of her. Please keep their family in your prayers.