Step up and lead was the challenge this morning in the Badlands. Step up and Q, Step up and lead your family, friends, community, work…..
WARM-O-RAMA- Various Stretching Exercises, Peter Parkers, SSH
(1) Mosey to Bear Crawl Hall- Bear Crawl to first light pole and Toy Soldier to bleachers.
(2) Ladders in the outfield – Ascending Ladders: 15s of Air Presses (i.e. 1 Air Press and then run to outfield fence 2 Air Presses run to infield, 3 Air Presses . . . .), followed by 15s of Merkins, followed by 15s of Squats. Totals: 120 Air Presses, 120 Merkins, 120 Squats
(3) 1 Minute Plank
(4) 5 minutes of max reps at bleachers- 15 Dips, 20 Step Ups, 10 BBS- rinse and repeat exercises and reps for 5 minutes
(5) Bear Crawl to first light pole and Lunge to second
COT- Lead! F2 announcement including races. F3- Job losses. Prayers offered