Weeknd on a Monday

Preamble:

This playlist brought to you by one of the artists never played at BadApple: The Weeknd

Warm-O-Rama:

Mtn Climbers 10

Hold plank – plank jack 10

hold plank – merkin x5 hold at bottom till I call up

Michael Phelps

Copper Head Squat x 10

The Thang:

Mosey to Pull bars

• Partner up:
  • Partner 1: Pull ups/ heavy bag pull to chest rep count 10, 8, 6, 4, 2
  • Partner 2: Donkey Kicks at restroom walls
  • Flap jack until each partner has performed all Pull-ups
    • Rinse and repeat. Down the ladder again. YHC meant to START with 2, 4,6,8,10 and then go down the ladder but oh well. *Partner 2 does Bonnie Blair instead of Donkey Kicks*

• Next up partner 1 holds balls-to-the-wall while partner 2 does 30 squats. Flapjack. Rinse and repeat for 3 rounds.
• Next up Parter 1 at bleachers does exercise while partner 2 runs down track to where concrete path starts on Hardscrabble & back to bleachers. Flapjack with Partner 2.
  • Exercises were: Derkins, Dips, Incline merkins. Rinse & Repeat until time to mosey back to flag.

COT:

Prayers:

• Continued prayers for the Soler family, Woody and Drew.
• Prayers for all of us parents. Its not easy being a parent, sometimes you need a little guidance and wisdom to know what the right thing to do is.
• Prayers for the safety of our families health