The MoC was Merciful; the BD, Notsomuch

Preamble:

This was a full-body High Intensity Interval BD: 2 minute 15 second interval of an exercise (OYO AMRAP) followed by a 15 second transition to catch your breath; repeato for 45 minutes, all run by my trusty tabata timer.

Warm-O-Rama:

We needed no warm-up for this one.

The Thang:

The exercises:

• SSH
• Heavy Curls, both arms
• Heavy Albatross
• BBSU
• Leg Lifts
• Reverse Crunches
• No Surrenders
• Alternating Reverse Lunges
• Alternating El Capitans
• Incline Mercans
• Mountain Climbers
• Diamond Merkins (or variant)
• Prisoner Squats
• Bulgarian Squats
• Step Ups
• Freddie Mercuries
• Rosalitas
• WWI SUs

COT:

The soundtrack was a build-up to the MoC:

• You are My Sunshine (Jasmine Thompson)
• I Love a Rainy Night (Eddie Rabbitt)
• Here Comes the Sun (The Beatles)
• Have You Ever Seen the Rain (CCR)
• Walking on Sunshine (Katrina & the Waves)
• Purple Rain (Prince)
• Tequila Sunrise (Eagles)
• Here Comes the Rain Again (Eurythmics)
• I Can See Clearly Now (Jimmy Cliff)
• It’s Raining Again (Supertramp)
• Sunshine (OneRepublic)
• Thunder (Imagine Dragons)
• House of the Rising Sun (Five Finger Death Punch)

God sends rain on the righteous and the unrighteous;
God causes the sun to rise on the evil and the good.
In this God demonstrates mercy.
Little mercy for those who have not shown mercy to others;
But if you have been merciful, God will be merciful to you.
Mercy triumphs over judgment;
so let’s be agents of mercy today, rain or shine.

Prayers for many in need of a merciful, healing touch.

Naked-Man Moleskin:

In honor of those who have shown me great mercy.