GOAT planned this out extensively. He was looking forward to it, but a last minute medical check-up held him out this morning. I told him that I’d take his Q (and try to make him proud)… A full Van Halen playlist was ready as a tribute to the passing of Eddie Van Halen.
Mosey around the parking lot
Windmill x 10
Hillbilly x 10
Toy Soldier x 10
Mountain Climbers x 10
A latter… Start with a Merkin/KB Swing combo.
1 Merkin, 1 KB Swing
2 Merkin, 2 KB Swing
3 Merkin, 3 KB Swing… All the way up to 10, then take a lap.
Next is a Halo/Goblet Squat combo.
1 Halo, 1 Goblet Squat
2 Halo, 2 Goblet Squat
3 Halo, 3 Goblet Squat… All the way up to 10, then take a lap.
Next is a left-hand row/left-leg lunge combo.
1 left-hand row, 1 left-leg lunge
2 left-hand row, 2 left-leg lunge
3 left-hand row, 3 left-leg lunge… All the way up to 10, then take a lap.
Next is a right-hand row/right-leg lunge combo
1 right-hand row, 1 right-leg lunge
2 right-hand row, 2 right-leg lunge
3 right-hand row, 3 right-leg lunge… All the way up to 10, then take a lap.
Rinse and repeat. The same order, but instead of starting at 1 and increasing until 10, start at 10 and work down to 1.
Prayers for the loss of Officer Jacob Hancher, our F3 brother from Myrtle Beach. Also, prayers for GOAT’s health.
Everybody worked their butt off this morning. A great group this morning. 10 came to coffee.