GP isn’t really GP without completely inappropriate mumblechatter
FNGs: None
6 HIMs posted to GP for boulders and discs. Mumblechatter that made Pumpkin Spice blush. Topics included menstration cycles, transitioning, that’s what she said, consent forms, built to grow not show, etc
Warm Up: 10x3cts of: Good Mornings, Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders, and everyone’s favorite – Bus Drivers
2 sets of 10x3ct: Rock Press and Skull Crushers
1 Set of 10x3ct: Low Slow Flutter, 6 inches, Box Cutters, Plank Rock Spanks, Rockies, Homer to Marge (GP style ie. with rocks),
Mosey to the basketball court
Round 1: PAX throw basketball; 3 stations 3 attempts at each station (2 free throws and one layup) till a basket is made. Miss all three shots at a station to earn a 5 Burpee penalty. PAX not shooting do exercises, changing between shooters.
Exercises: Imperial Walkers, Hillbillies, Prisoner Squats, SSH, Frankensteins,
Round 2: PAX attempt to throw a kickball into the basket to add a level of difficulty.
Exercises: LBCs, Mountain Climbers, Squats, Heismans, Plank Jacks, Lunges
COT: Catch our breath
T-Claps: Cancun wore a ruck throughout most of the workout
Prayer Requests: Prayers for Gump’s daughter moving out, DOA’s son tummy illness, Forceps – fathering with a more compassionate heart.
Announcements: Derek Davis 5K