Split Q: Feel’n the burn
FNGs: Santana
6 HIMs posted to GP on a thick morning. YHC brought the music box.
Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders. 10x3ct: Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)
Shredder’s muscle shredder
PAX pick out 2 small rocks for the burn: Way too many Half Curls and Overhead Tri’s,
x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.
Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3: LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc
Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)
https://www.travismanion.org/events/911-heroes-run/
Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)
