PT’s 5 Pack
5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP. Thanks for your continued support Nemo.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH
The Workout
Mosey to Bathrooms
3 sets Wall sits & Balls to the Walls (each Pax ct to 10)
Mosey to the Rock Pile – rotate rocks around circle between sets
- 4 sets of 20’s – Curls,
- 4 sets of 20’s Overhead Tri-press
- 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
Cousak to Playground for Aik’n Stations
- 20 Windshield Wipers with Rock extensions
- Aik’n Abs: 20’s LBCs, Rockies, 6 inches & Chillcut Planks
- Aik’n Arms: 20’s Merkins, Dips, Derkins, Shoulder tap planks
- Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps, 10 Split Jacks, 20 Mountain Climbers
- Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
- Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Plank Jacks
Announcements: F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can). Encouragement to participate in the Wrightsville walk w/ Crablegs.
Prayer Requests: For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.
