1 Year Anniversary for Ground Pounder
Pax of 19 for the 1 year anniversary of Groundpounder
Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt
Forceps and Breach on the Q
Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies
The Workout: The workout was a Co-Q with Forceps teeing things off
Mosy over to the pavilion Split into 3 groups for some
Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins
Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers
Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks
Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.
2nd half belongs to Breach,
Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.
Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9 Pain stick up and over twists
Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens
Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details
Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.
