Lucky 7 @ GP – Welcome Dutch Oven

YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

• 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
• 4 sets of 20’s  – Overhead Tri-press
• 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

• 2 sets 10’s Windshield Wipers (lot’s of groans)
• 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

• Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
• Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
• Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
• Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
• Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
• Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out