Paycheck Pilates: Abs and Upper Edition

04.13.22

AO: Rumble

Pax:

@Big Worm @BUNKER @Dipstick @Frodo @Kimchi @Sharpie @Paycheck(QIC)

Disclaimer

Warmup:

In Cadence:

-Through the tunnel x 10

-Jump Squats x 10

-Overhead claps/welcome/applause to Bunker for getting out of bed and showing up even if tardyx 10

-Forward Arm Circles x 10

-Reverse Arm Circles x 10

-High Plank

-Shoulder Taps x 20

-Mountain Climbers x 20

-Hand Release Merkins x 20

-Mosey to front door, find your yoga mat; they are grey and square shaped ok and also are made of luxurious concrete!

-V Ups x 20

-Heels To Heaven x 20

-Freddie Mercuries x 20

-V Ups x 10

-Heels to Heaven x 10

-Freddie Mercuries x 10

Planter Box:

Prisoner step ups each leg x10

Explosive Merkins x 10

Dips x 10

Mosey to Rock Pile, chose a coupon, overhead carry 10 yards to fence, pick a fence panel.

The Thang

-10 Good Mornings, crab walk across the street

-10 hand release Merkins

-walk crab back

-5 curls; 10 goblet squats

Bear crawl, 5 hand release Merkins, 10 Jump Squats

-10 goblet Squats, 5 curls high plank.

Mosey to LED sign: slow mosey to first light, fast mosey to sign.

-10 V ups

-10 Freddies

-10 heels to heaven

Mosey to playground

-10 pullups (jump up/negatives acceptable)

-10 dips

3 total rounds of 10 and 10

Mosey back to stones, fast mosey the straightaway.

Overhead carry to rock pile, return rocks.

Return to launchpad

DEVO: But it was to us that God revealed these things by his Spirit.

For his Spirit searches out everything and shows us God’s deep

secrets…. And we have received God’s Spirit (not the world’s

spirit), so we can know the wonderful things God has freely given

us. When we tell you these things, we do not use words that come

from human wisdom. Instead, we speak words given to us by the

Spirit, using the Spirit’s words to explain spiritual truths. … But

we understand these things, for we have the mind of Christ. (I

Corinthians 2:10, 12-13, 16b)

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