Ground Pounder in the rain
6 PAX came out for GP (5 of which doubled down after U-Turn).
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.
The Workout
Rock Shock
Mosey to playground and circle up – rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers
Aik’n Station: partner up and rotate stations
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
15 count Rock Planks
- 3 sets: Standard Rock Planks
- 3 sets: Crab Planks
One partner planks while the other does Squats, SSH and LBCs
Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,
Prayer Requests: Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.
