Ground Pounder – moist feet, dry backs
FNGs: None
8 HIMs posted to GP on a dreary wet morning. YHC brought the music box & a basketball. Macho showed up on time and gloveless – much respect
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches
The Workout
Circle of Rock: Mosey to the Rock Pile pick your large rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Rut Rows, Curls for the Girls, Overhead Tricep Press, Wonder Bras, Ground Pounders and Bus Drivers.
(always easy to tell which rock is Farva’s)
Heavy Hoops:
2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
2 rounds of SSH, Standard Plank Hold, Plank Jacks, Lunges, High Knees, Moroccan Squat Hold, Emperial Walkers and Hillbillies
Burpees OYO for all PAX
Mosey to the half wall
10×3 Step Ups, 20 Derkins, 20 Erkins, 20 Dips
Announcements: Wilmington Race still on as far as we know.
Prayer Requests: Pumkin ask for prayer for several men going through the Blue Light Academy. Forceps asked for prayer for Aunt’s family loss of her husband as well as his ex and son dealing with loss of son.
