Welcome 2.0 Black Knight
Welcome 2.0 Black Knight to the fold.
Warm up:
25 SSH, 10’s – Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.
The Workout
Mosey to the Rock Pile – rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle
- 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 the Bathrooms
3 Sets of Wall Sits 10 ct down the line
3 sets of Balls to the Walls 5 ct down the line
Cusack rocks and Mosey to Playground w/ Rocks for Aik’n Stations.
- 3 sets of 20’s – Bench Press
- 3 set of 20’s – Windshield wipers
Break up into groups of 2-4 and rotate stations
- Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
- Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Erkins, 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
Cusack Rocks back to pile and circle up for COT
Announcements: Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).
Prayer Requests: Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.
