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:
- (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)
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
- 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.