Groundin and Poundin
FNGs: None
4 HIMs posted to GP on a beautifully hot morning. YHC brought the music box & balls.
Warm Up: 10x3cts of: Good Mornings, Wind Mills, Daisy Pickers, Sir Fazio Arm Circles (both directions), Imperial Walkers, Hill Billy’s, Arm Stretches, Pigeon Pose Stretch, 20 SSH.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled or even lifted with one arm – pick another). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Triceps Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct: Rock Spanks (with and w/out consent), 20x3ct LBCs, 10x3ct Mountain Climbers, 10x3ct Heal Taps. Return the Rocks and Mosey to the basketball court
Heavy Balls:
3 rounds of free throws: one PAX shoots while others exercise. Shoot from 3 different points on the court (2 free throws and 1 layup) – miss making all three and receive a 2 burpie penalty.
Exercises: Imperial Walkers; Hill Billy’s, Mountain Climbers; SSH, Squats, Lunges, Split Jacks, Star Jumps, more squats
Announcements: Q exchange this week starting on Monday; Pikachu moving July 31st
Prayer Requests: Praise for Norm getting to the Mexican border safely, Prayer for safety – Forceps’ son on mountain trip with friends this week.
