It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up  for a quick warm-up with the following reps:

Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching

Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.

Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking

Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.

Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…

Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.

Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.

Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.

We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.

At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…

On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.

Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.

Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.

Good way to start a Tuesday!