You’re gonna want gloves for this
FNGs: Not today
7 HIMs showed up to GP on a dreary but relatively warm morning.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 3ct SSH
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
- 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
- 3 sets of 10’s – Bus Drivers
- 3 sets of 10’s – Rutrows
- 3 sets of 10’s – Standard Bench Press
- 2 sets of 10’s Windshield wipers
- 20 ct 6 inches
- 20 ct Low Slow Flutter
PAX pair up:
1 does weighted plank hold while other runs 40 yards and back then switch.
1 does weighted crab hold while other Frankensteins for 20 yards and back.
Mosey to the Wall of Pain
- 70 ct Wall Sits
- 5ct Ascending Testicles
- 35 ct Wall Sits
- 5ct Ascending Testicles
Mosey back to Flag
Pick a parking line Bear Crawl to end 10 ct LBCs, Bear Crawl back, 10 ct WWIIs,
Bear Crawl to end, 10 ct Freddy Mercuries, Bear Crawl back, 10 x 3ct 6 inches
Quick Feet around entire parking lot, Karaoke back
Roll the Dice (sets varied from 5 – 20 depending on the roll; If doubles were rolled we doubled the number
- 6 3ct Plank Jacks, 9 American Hammers, 12 Boat Canoes, 7 Squats, 9 Rocky’s, 8 Lunges, 10 Merkins, 5 Split Jacks, 20 Shoulder Tap Planks, 8 Supermans, 7 Squats,
Announcements: Christmas Party and CSAUP coming up
Prayer Requests: Dusty’s brother getting life back together after a stroke, DOA’s wife coping with loss of mom, Quiver’s daughter and family,
YHC took us out.
