Abs are made in the kitchen
Abs are made in the kitchen, but we tried the traditional route of exercise. This workout was brought to your courtesy of Led Zeppelin.
FNG: None ;(
5 HIMs showed up to GP this morning.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH
Workout:
Mosey to the Wall of Pain
- 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
- 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)
Rock work:
Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating. Rotate rocks between exercises.
- 3 sets 10x3ct – Curls for the Girls
- 3 sets of 10x3ct – Overhead Tricep Press
- 3 set of 10x3ct – Ground Pounders
- 3 sets of 10×3 ct – Rutrows
- 3 sets of 10x3ct – Bus Drivers
- 3 sets of 10x3ct – Wonder Bras
- 5 sets of 10x3ct – Standard Bench Press
- 1 set 10x3ct – Windshield Wipers
- 1 set 10x3ct – Bicycle Kicks
- 1 set 10x3ct – Scissor Kicks
- 1 set 10x3ct – Box Cutters
- 20 – Rockies
- 20 – Hate Handles (10 each side)
- 10×3 ct – Rock Spanks
- 10x3ct Mountain Climbers
- 10x3ct Plank Jacks
- 20 Merkins (1 hand on rock, 1 hand on ground)
Return Rocks and mosey back for Mary
- 30 ct Straight leg stretches
- 20 ct Runner stretches
- 30 ct Pigeon Pose
T-Claps: Redenbaucher put in 10 miles before the workout.
Announcements: F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,
Prayer Requests: Prayers for our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.