Drowning in Kenny’s Grave
FNGs: None
4 HIMs showed up to KG this morning.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10 Goof Balls
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets; Mosey around building after each series.
- 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
- 2 sets of 10’s – Trunk Twists
- 2 sets of 10’s – Bus Drivers
- 2 sets of 10’s – Rutrows
Mosey to pavilion to get out of the deluge of rain.
- 20 x 3ct LBC’s
- 10 x 3ct Pickle Pounders
- 10 Erkins
- 10 Dips
- 10 WWIIs
- 10 x 3 ct Homer to Marge
- 10 x 3ct single leg Homer to Marge
- 10 Derkins
- 15 x 3 ct American Hammers
- 20 x 3ct 6 inches
- 10 x 3ct Scissor Kicks
- 20 x 3ct Chilcutt Planks
- 10 x 3ct Box Cutters
- 10 x 3ct Plank Jacks
- 10x 3ct Mountain Climbers
- 10 Dips
- 10 x 3ct Rockies
- 10 x 3ct Lunges
- 10 Merkins
- 20 Hate Handles (Side crunches)
- 20 Step Ups
- 20 x 3ct Split Jacks
- 20 x 3ct SSH
T-Claps for Norm with a 2 mile solo EC
Announcements: Run the Quay cancelled (virtual run available and possible live run with a small F3 contingent).
Prayer Requests: Prayers for Mr Terrific and his family. For continued prayer for me and my family still dealing with loss of our beloved son. For our corporate and government leadership.
