3 PAX joined me at #GENESIS to finish what we started before our faithful brother 86’d with a trip to the ER.
Explaination: 2 weeks ago, our brother LIFO had a near death experience with YHC during a beatdown. We’ve had all kinds of Merlot Splashing but never a mini-heart attack that wasn’t induced by some sort of toxic gas. Thankfully, he is ok and recovering and retuning to form. This beatdown is dedicated to you, my friend as the Sky Q is not done with you.
Warm Up IC x20
3 Stations-All 25 count
High knees-Pax count to 25
Mtn Climbers OYO
Star Jumps OYO
Donkey Kicks OYO
Heals to Heaven OYO
Heals to Heaven(Hands on Stomach)
Mosey to Pavilion
Bulgarian Split Squats (BSS)25 1 leg OYO
Side Step ups 1 leg OYO
BSS other leg
Side Step ups other leg
Duck walk variations to other side w/ a POWER SKIP sprinkled in for fun.
New to GENESIS, the Captain Therkin
Normal Captain Thor w 5 Merkins thrown in between each round.
ex: 1 Big Boy sit up, 4 American Hammers, 5 Merkins.
Prayers for Toxic’s M Ellie, doing well. Jumanji’s nephew has a heart issue that needs healing. LIFO for healing as well.
“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.”
Priviledged to lead