The Great 8
8 showed up for an epic beat down at Ground Pounder
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers
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)
John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets
Break into 3 groups:
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,
Rotate through every 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, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
- Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
- Aik’n Belly – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge (use of rocks optional)
- Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.
Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)
6AM tomorrow – Any Given Sunday @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.