Useless Skin and Acne
FNGs: None
4 HIMs had the balls to posted to GP on a nice cool morning. YHC brought the music box. Met a HIM from Spokane Washington during warmup
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, Windmills
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, Trunk Twists and Ground Pounders. 10x3ct: Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.
Partner Rock Planks:
PAX pair up: one does 20 10X3ct LBCs while the other does Rock Plank then switch
Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch
COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches
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,