January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. 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.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.