Lucky 7 @ GP
Warmup:
20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Don Quixote’s (Windmills), 10 Emperial Walkers, 10 Hillbillies, 10 Plank Jacks
The Workout
Mosey to the Wall
3 sets of 35 ct (5 ct down the line) BTTW and 3 sets of 70 ct (10 ct down the line) Wall sits.
Mosey to the Rock Pile – rotate around rocks between sets.
- 4 sets of 20’s – Curls for the girls
- 4 sets of 20’s – Overhead Tri-press
- 4 sets of 10’s – Ground Pounders
PAX Cousak’d to the playground with the Rocks to finish our Rock work.
- 4 sets of 20’s Standard Press (rotating rocks clockwise)
- 10 Windshield Wipers
- 10 Boat Canoes
Aik’n Station Time: PAX pair up and rotate stations clockwise after each set
- Aik’n Abs: 15 (1.2.3.#) American Rock Hammers, 20 ct (1.2.3) 6 inches, 10 Rockies, 30 ct Chillcut Planks
- Aik’n Legs: 20 Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
- Aik’n Arms: 15 Merkins, 20 Dips, 15 Derkins, 10 (1.2.3.#) Shoulder tap planks
- Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 20 Homer to Marge (10 standard then 5 ct each leg)
- Aik’n Legs: 20 Step Ups, 15 Lunges, 15 High Knees, 10 Split Jacks
- Aik’n Arms: 15 Shoulder Tap Merkins, 15 Plank Jacks, 20 Dips, 15 Hand Release Merkins
Return the rocks to the Rock Pile then mosey to COT
Announcements: Yard work day at Shredder’s at 1PM today (weather permitting). If weather is bad, we may get Shedder out to watch the Masters golf tournament
Prayer Requests: Praise for Banana Seats recent check up on cancer – all clear. Prayer’s for friend of Mufasa and Kitty Litter’s friend who is having a c-section as well as a co-worker with breast cancer.
YHC took us out.