No Slushies at Ground Pounder on 7-11

FNGs: Welcome Duece

6 HIMs and 1 FNG showed up to GP this morning.  It was a hot and we got shweaty. Stout from Davidson, NC was downrange and decided to join us in the gloom.  DOA was LOA (Late on Arrival) 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10 Burpies, 10 Willy Mays Haze, 10 3 ct Windmills, 20 SSH, 15 ct arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select medium rocks and we headed for the shade.  Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course)

  • 2 set of 10 x 3 ct Rock Spanks (1 without consent; 1 with)
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 20  1 Arm Merkins (10 each side)

Mosey to the Wall of Pain

  • 3 sets of 70 ct Wall Sits
  • 2 set of 10 x 3ct  BTW Australian Ass Smacker

Mosey back for Mary

  • 20 ct Pigeon pose
  • 20 LBCs
  • 10x3ct Plank Jacks
  • 10x3ct Mountain Climbers
  • 30 ct Chill Cut Planks
  • 10 WWIIs
  • 20 American Love Haters  (10 for each handle)

T-Claps for LED getting the FNG out this morning

Announcements:  Mulch day at Bass Lake starts up again this weekend.

Prayer Requests:  Prayers for DOA’ Father in Law Wes undergoing chemotherapy treatment.  For our country’s local and federal leadership and for all those suffering physically or financially.