Bless me Father for I have sinned
3 Real Men doubled down U Turn+GP and got stronger.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 20 SSH, Lounging Pigeon stretch
The Workout
Mosey to Bathrooms
40 ct Wall sits & Balls to the Walls (each Pax ct to 10). Park ranger showed up so we moved on.
Mosey to the Rock Pile – rotate rocks around circle between sets. This time every PAX picked a rock they would be proud of (one in particular was deceptively heavy).
- 4 sets of 20’s – Curls for the girls,
- 4 sets of 20’s – Overhead Tri-press
- 4 sets of 20’s – Ground Pounders
Mosey to Playground for Aik’n Stations
- Aik’n Abs: 20’s LBCs, Rockies, 30 ct Chillcut Planks
- Aik’n Arms: 20’s Merkins, Dips, Erkins, Shoulder tap planks
- Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps OYO,
- Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
- Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Dips, 50 ct Standard Planks (w/ alternating arm raise)
- Aik’n Legs: 20 ct Squat Hold, Mountain Climbers and Plank Jacks
6 Minutes of Mary: 6 Inches, Box cutters, Leg lift Homers
Announcements: Wrightsville Beach half/full coming up. Make sure you have housing accommodations as you don’t want to miss the Crablegs 5K walk on Friday evening and the after parties.
Prayer Requests: Prayers Brandon (TIN member and Hope Community friend) who is still paralyzed from a boating accident. Praise for great relationships with in-laws and a reminder to verbally share our love and appreciation for with them this holiday season. Prayers for Shredder and family – may they find peace after losing his Mom last year.
Mumblechatter: The confessional reference: 1 PAX reminisced about a few hot teachers in high school during 2nd F at Starbucks and the carried the conversation over to GP and there was a discussion about some naughty teacher behavior and Panama City
