FNGs: None
Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles
The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.
Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.
FNGs: none Warm Up: none The Workout: 5.3 mile route turned in 7ish miles. Ran from Ting Park to Kilimanjaro Hill to Veterans Park to Jones to Earp back to Ting Park. Mary: none Announcements: Concealed carry planned by @bestinshow in April. T-Claps (Recognition): n/a Prayer: Unspoken prayers
FNGs: none
Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles
The Workout: Abe for a solo ruck.
3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.
Mary: incorporated into last routine
Announcements: Q sheet needs attention
T-Claps (Recognition):
Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX
Thanks for the opportunity to lead!
Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof.
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats.
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge.
Finished with an all around stretch.
On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.
No FNGs
Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk
The Workout:
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)
Prayer: H1N1’s shoulder surgery
FNGs: None
Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap
The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count. Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight.
Circuit 1: Curls, Triceps, Rows, Wonder Bra
Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)
Circuit 3: Derkins, Erkins, Dips
Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)
Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.
Mary: LBC, GM and return coupons
Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel.
FNGs: None
Warm Up: Quick SSH, Good Mornings, WMH, Mosey
The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets
Mary: No Time
Announcements: Get Warm, Stay Warm
T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.
Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.
FNGs: None
Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles
The Workout: Mosey to Amphitheater. Groups of Three.
Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)
Pax 2: Run to parking garage
Pax 3: 5x Inverted Rows, CDD, Squats at parking garage.
Each PAX is released when their partner arrives.
Two rounds: BTTW, People’s Chair, Copperhead Squats
Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.
Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery.
FNGs: None
Warm Up: SSH, GM, Arm Circles, Take a lap.
The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.
Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.
T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.
Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.