03/15/2024 - Lock Up - Lockup Beatdown involving 2 DownRange Brothers

The WarmUp

• SSHs
• Imperial Walkers
• Dialup Stretches
• Birds in the Dirt
• Downward Dogs
• Supermans (place FUPAs on Coupons and raise other extremities) – this is utterly stupid but it does bring a few chuckles
• Mosey Lap

The Workout (using Coupons)

• 10 Curls, 10 Squats, 10 Overhead Press, 10 Big Boys, 10 Mountain Climbers, 10 Rows, 10 High Pulls
• 1 Pax at a time performs 10 Incline Merkins and 10 Bent Over Rows while the others maintain a high Plank
• Lap
• 9 Curls, 9 Squats, 9 Overhead Press, 9 Big Boys, 9 Mountain Climbers, 9 Rows, 9 High Pulls
• 1 Pax at a time performs 9 Incline Merkins and 9 Bent Over Rows while the others maintain a high Plank
• Lap
• 8 Curls, 8 Squats, 8 Overhead Press, 8 Big Boys, 8 Mountain Climbers, 8 Rows, 8 High Pulls
• 1 Pax at a time performs 8 Incline Merkins and 8 Bent Over Rows while the others maintain a high Plank
• Lap
• 9 Curls, 9 Squats, 9 Overhead Press, 9 Big Boys, 9 Mountain Climbers, 9 Rows, 9 High Pulls
• 1 Pax at a time performs 9 Incline Merkins and 9 Bent Over Rows while the others maintain a high Plank
• Lap
• 10 Curls, 10 Squats, 10 Overhead Press, 10 Big Boys, 10 Mountain Climbers, 10 Rows, 10 High Pulls
• 1 Pax at a time performs 10 Incline Merkins and 10 Bent Over Rows while the others maintain a high Plank
• Lap

Miscellaneous Crap to fill Extra Time

• Around the Worlds – 10 in each direction
• Overhead Marches – 20 IC
• Indian Run around the Apartment Complex
• Silent 21 (1^st attempt)
• Silent 21 (2^nd attempt) – completed flawlessly

COT involved some thankfulness regarding March Madness and Spring

Wrapped up with a St Francis Daily Prayer

Lord, help me to live this day, quietly, easily;
to lean on your great strength, trustfully, respectfully;
to wait for the unfolding of your will, patiently, serenely;
to meet others, peacefully, joyfully;
to face tomorrow, confidently, courageously. Amen.