Doing Time at Prison Yard

FNGs:  None
Warm Up: Short mosey to side of clubhouse.  Good mornings, Daisy pickers, Frankenstein’s, SFAC, demonstration of Absolution exercise, mosey back to start.
The Workout:  Thang 1: Told the PAX the expectation was to focus on technique and full ROM (Range of Motion). All exercises would be on my count and if they needed a rest to stop or modify but don’t sacrifice form or ROM. At the top and bottom of every rep was a silent 3 count hold by YHC. Rd 1: Standard Merkin, Deep Squats, Single leg lunge and Big Boy situps.  Rd 2: Wide Merkin, Standard Squat, Toe Roll Lunge (hold lunge and do a calf raise with back leg) Freddy Mercury form focus. Rd 3: Diamond or Military Merkin (PAX choice) 80/20 Single leg squat, Alternate deep lunge, LBC.

Thang 2: Mosey under Hill-top to Y intersection at the base of hill.  PAX bear crawl to the top as a group and perform 3 Absolutions hold for the six and then mosey down and around path. Rinse and Repeat but add one more rep to absolutions each time.  (3 rounds performed)

Today’s message was don’t sacrifice form, technique or effort to just hit a number. Quality vs quantity was the name of the game.  Do what you can and don’t keep up with the Jones’s.

Mary: One set of full range LBC. LBC, reverse and full.
Announcements:  Bobby B. taking TBD Q, Fram has Q at Possum Trot on Wed.
T-Claps (Recognition): Mookie for getting after it the past two weeks. Pots for a 5 day post last week. DD and Fram got in EC. Shared stories about time.
Prayer: Pots wife for surgery, Bondo telling his boss he is retiring today, Sprinkler healing from ultimate frisbee and unspoken.  YHC took us out.