8/22/20 Ground Pounder
FNGs: None
5 HIMs posted to GP this morning. Great to see everyone and to welcome Tetanus to GP.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 20 SSH, 4×10 ct arms stretches
The Workout
2 sets of: Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.
Mosey to the Wall of Pain
- 50 ct Wall Sits
- 10 x 3ct Australian Ass Smacker
- 10 Merkins
- 10×3 ct LBC’s
- 50 ct Al Gore Wall Sits
- 10x3ct Australian Ass Smackers
- 10 Merkins
- 10 x 3ct LBC’s
Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.
20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,
20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,
20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers, Rutrows, and Ground Pounders.
- 2 sets of 10 x 3 ct Plank Curb Spanks
- 10×3 ct American Hammers
- 10x3ct Plank Jacks
- 10x3ct Freddie Mercuries
- 20 Love Haters (10 for each handle)
- 30 Squats
- 30 SSH
Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.
Announcements: Sign up for mulch work
Prayer Requests: Prayers for Shredder work & life stress. Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.
