Last Ground Pounder of 2019
FNGs: None
5 HIMs showed up to GP on a beautiful morning.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze
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
- 1 set of 10’s Windshield wipers
- 30ct 6 inches
- 10ct Low Slow Flutter
- 10ct Box Cutters
PAX pair up:
1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.
1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.
Mosey to the Wall of Pain
- 50ct Wall Sits Prisoner style
- 25ct BTW
- 50ct Wall Sits Al Gore style
- 25ct BTW
Mosey to playground for Cards of Pain
- 2 sets of 7ct Absolutions (thanks Farva for setting the pace)
- 2 sets of 10 x 3ct Plank Jacks
- 2 sets of 10x 3ct American Hammers
- 2 sets of 10 Dips
- 2 sets of 10 Rocky’s
- 2 sets of 10x 3ct Mountain Climbers
- 2 sets of 10 x 3ct Lunges
- 2 sets of 10 x 3ct Split Jacks
- 2 sets of 10 Merkins
T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP
Announcements: Throwback 5 mini-convergences all week starting this Monday at Mutiny, Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.
Prayer Requests: Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.
Fanny Pack took us out.