“Eight is Enough”

Warm Up (IC unless noted otherwise):

  • TTT x 15
  • Air Chair Arm Exercise (stay in squat position for all four sets)
    • Forward AC x 10
    • Backward AC x 10
    • Raise the Roof x 10
    • Overhead Claps x 10
  • SSH x 25
  • IW x 15

The Thang:

Mosey to the Garage for STARS

  • Starburst x 5
  • Tempo Merkins x 10
  • Alt Shoulder Taps x 15
  • Russian Twist x 20
  • Squats x 25

1st set then climb 4 flights of stairs then run down 4 levels in the parking garage

2nd set then climb 3 flights of stairs then run down 3 levels in the parking garage

3rd set then climb 2 flights of stairs then run down 2 levels in the parking garage

4th set then circle back for the 6….done with STARS

THEN 11’s between the two two levels in the garage (Burpees and Plank Jacks)

  • 10 Burpees run up a level…..1 Plank Jack run back down
  • 9 Burpees run up a level….2 Plank Jacks run back down
  • Etc.

Mosey back to the flag

Mary: (IC)

Flutters x 50

DONE!

Prayer Requests:

Prayers for Pesci’s 15 yr old son Dean in rehab.  Prayers for the unspoken requests.

Announcements: 

2nd F Lunch this Wednesday, March 7th at Street Meet at 12:30

VQ for Go Daddy on Thursday.

~ Spaulding

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