Beach Bods
Summer is drawing near, right? There’s at least some chance we’ll be out by the pool or on the beach, right? Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.
FNGs:
Not today
Warm Up:
SSH x20
Good Morning x10
Sir Fazio Arm Circles x10 forward/reverse
Frankenstein x10
Imperial Walkers x10
Hillbillies x10
The Workout:
Focus on the torso, that was the name of today’s game. Upper body and abs. The plan was for more but time is a thing and a thing we ran out towards the end.
Jack Webbs were the starter. Started with 1:4 and worked up to 10:40
Next was a tabata style ab workout. We did 6 rounds of each exercise, 40 seconds on and 20 seconds off. The exercises were:
Low slow flutter
Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up
LBCs
Dr. W – This is a “fun” 8 count exercise. You start on your back with you legs out like you’re doing LSF. Count 1 and 2 are to open and close them like you’re doing Dolly. Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher. Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.
Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee. I made these up and decided I don’t like them, they didn’t seem very effective. I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.
Mary:
Kind of backwards today.
Squats x20
Lunges x10 IC
Announcements:
RUNE challenge. This is South Wake baby, of course its a running challenge. Check the pinned message in the 1stF channel in slack. Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.
Prayer:
Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations. We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic. A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.
