18 car Choo Choo
FNGs: Not today
18 HIMs showed up to witness what fat, slow and weak Q looks like
WarmUp:
20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.
The Workout
Jog around downtown block and then down to the rockpile.
While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:
Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry).
Rotate around rocks between sets (not necessarily in this exact order).
- 3 sets of 20’s – Curls for the girls
- 3 sets of 20’s – Overhead Overhead Tri-press
- 3 sets of 10’s – Ground Pounders
- 3 sets of 10’s – Trunk Twists
Leave rocks in the circle and jog a lap around the library and back
- 2 sets of Rock Press
- 2 sets of Windshield Wipers
- 10 Rockies
- 10 WWIIs
- 10 Boat Canoes
2nd lap around the library
- 20 Rock Squats
- 20 Rock Lunges
- 10 Star Jumps (187 considered doing these with his rock but then reconsidered)
- 20 Plank Jacks
- 20 High Knees
- 10 Split Jacks
3rd lap around the library
- 20 Merkins
- 20 ct Chillcut Planks
- 20 Freddie Mercuries
- 20 H2Ms (10 standard, 5 single leg)
- 20ct 6 inches
- 20ct Supermans
4th lap around the library
Cusak rocks back to pile and circle up for COT
Announcements: July 4th 1776 Convergence, Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event. Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).
Prayer Requests: 187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.
YHC took us out.
