Ground Pounder 7/23/22

FNGs: None

Warm Up:

Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins x 15, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20

The Workout:.

Mosey to the big rock pile. Pick a medium-big rock of your choice. Mosey to a spot in the shade.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Skull crushers, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
Wall #1: Balls to the wall, People’s chair with one PAX running around the building. Balls to the wall again. People’s chair with one leg elevated. 4 x 10 counts per PAX.
Wall #2: Step ups x 10 per leg, Irkins x 10, Dips x 10, Dirkins x 10. Repeat.

Mary:

Freddie Mercury’s x10, Plank in chillcut formation. Approx. 3 minutes. Raise one arm x 30 seconds.

Announcements:

July cookout

T-Claps (Recognition):

Prayers