Groundin and Poundin

FNGs: None 

6 HIMs posted to GP on a cool dry morning for boulders and shoulders.  YHC brought the music box and discs but the disc golf tournament prevented us from any play.  

Warm Up:  10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies

Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).

Mosey to the playground 

2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)

1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.

COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,

Prayer Requests:   Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.

Announcements: HSHM late Nov