3 pax arrived to embrace the suck! Radar indicated heavy showers but we knew we had work to do!

Warm up

Arm circles 10 ic

Circle arms 10ic

Grass pickers 15 ic

Imperial walkers 20ic

SSH 25 ic

Abe Vigoda’s 20 ic

Mountain Climbers 20IC

The Thang

We conducted these in a rotational style. All numbers are a total of our team. 1 pax ran 170’ and back while the other 2 performed The Thang

Squats 150

Big boy sit-ups 125

American Hammers 150 the hard way

Merkins anyway oyo 25

Mary

Pickle pointers 25 ic

Dying cockroach 20 ic

Lucky horseshoes 20 ic

Leg lifts 6” hold for 20 12” hold and then interval back down

Flutter kicks 20ic

Stretch what you need to stretch 3 minutes

COT

Discussion about children

Continued prayers for injured pax both physically and mentally, for our country, our families and for the strength to lead us in the correct direction even when others are not.

Speaking for myself, a slightly soggy 6 was worth me embracing the suck with these fine gentleman this morning!

Chumbawamba signing off