The Ground Pounder
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
Chillcut planks are just Pickle Pounders without the pickle and the pounding.
Warm up:
10’s – Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, Daisy Pickers, Merkins
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 5 sets of 10’s – Curls,
- 5 sets of 10’s Overhead Tri-press
- 5 sets of 10’s Ground Pounders (Deep Squat w/ Overhead press)
- 5 sets of 10’s Standard Press
While FNG dry heaves & recovers
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills
Return Rocks to pile and mosey to playground
Aik’n Station:
- Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Belly -15 American Hammers, 20 ct 6 inches, 30 ct Chilcutts
- Aik’n Arms – 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs – 20 Squats, 20 Step ups, 5 Star Jumps, 5 burpees, 15 Mnt Climbers
back to lot for COT/BOM
Welcome FNGs from Burlington, NC – Jumpman and Jurassic
Announcements:
CSAUP Greenville started an hour ago
Prayer Requests
Praise Pikachu starts new job in 9 days. Prayers for those recovering from injuries, for Foghorn and his family.
