January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”
EC: Nemo and 187
PAX: 20
FNGs: None
Warm Up: Mosey’d to far parking lot
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s
The Workout:
- (one or two sandbags – modify as needed)
- Curls for the girls (20 reps)
- Figure 8’s around the legs (10 Reps right and 10 reps left)
- Overhead press (20 reps)
- Floor press / bridged (20 reps)
- Willy Mays Hayes – Bear hug side lunge (20 reps)
- Good Mornings (20 reps)
- Squats (20 reps)
- Up right rows (20 reps)
- Halo’s (20 reps)
- Rut Rows (20 reps)
Rinse and repeat between each exercise
Run backwards (Back Peddle) to middle of parking lot
Merkins (10 reps)
Sprint back
- Mosey’d to Picnic Pavilion, Paired up;
1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.
Mary:
The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements:
Breach -Feb 7 -Travis Manion foundation 2nd F event
LED – Jan 25 – Mama’s House of Thrift cleanup and repair event
Prayers:
Florence – Friends 12 year old friend upcoming bone marrow transplant
Pickles (CARPEX) – Betty (Mother in law) has pneumonia
Unspoken,
Military
First Responders