Intro: Green Bags described the morning BC perfectly – “Back to basics.” Nothing fancy or complicated, just hard work that was focused on the upper body, the core, and the legs. 14 men showed-up in the gloom and humidity to be better than they were at 0459.
Warmup: TTT, Hillbillies, Squats (low and slow), Hit Its
Thang: 11’s with blocks. At the sidewalk, 10 derkins, then overhead lunge walk to other side of AO, then 1 block situp. Repeat 9:2, 8:3, 7:4, 6:5, 5:6, 4:7, 3:8, 2:9, 1:10.
Stow blocks and grab 2 bricks. With bricks and in rapid succession, dying cockroach x10, LBAC x10, brick punches x20, curls x20. Repeat. Dying cockroach x20, LBAC x20, brick punches x40, curls x40.
Mary: Right side LBC (left ankle on right knee, right elbow to left knee) x15, Left side LBC x15, side plank pulses x15 (both sides), heels to Heaven x15, reverse LBC x15
Numberama, Namerama, Plegde, Announcements, Prayer Requests:
Devo: It’s an unfortunate reality that the phrase “Run, Hide, Fight” has entered our daily lexicon, and is even being taught to our kids in school. In a mass shooter situation, run if you can, hide if you can’t, and FIGHT if you must!
“You are my hiding place; You will protect me from trouble and surround me with songs of deliverance.” Psalm 32:7