The Great Eight
8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills
The Workout
Mosey to the Rock Pile – rotate rocks clockwise between sets. Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.
- 3 sets of 20’s – Curls for the girls,
- 3 sets of 20’s – Overhead Tri-press
- 3 sets of 20’s – Ground Pounders
- 3 sets of 20’s – Bench Press
- 3 set of 20’s – Windshield wipers
- 3 sets of 20 ct – 6 inches
Mosey to the Bathrooms
3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up
3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)
Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations
- Aik’n Abs: 15 – 3 ct American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
- Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
- Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
- Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
- Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs: 20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers
Return the Rocks and circle up for COT
Announcements: 2nd F at Harris T
eeter Starbucks and 9AM Bass Lake Ale House, SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City). Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).
Prayer Requests: Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt). WWW took us out.