Community Suzie Q

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PAX: , , , , ,

PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning

Warm Up:

SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches

The Workout:

Picnic table merkins, dirkins and irkins x20 with a mix of abs x15

Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.

Finished with 177 Merkins.

Mary:

Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!

Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.

Prayers:  DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.

Two Rock Shakur Extended

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Warmup: 20 SSH, 10 GM, 20 Wind Mills, 20 IWs. Stretches

Two Rock Shakur- Each Pax picked two rocks: 20 each of wide, regular, and cross curls, Irkins close and wide, Arnolds, alternating shoulder press, tricep extension and bentover rows, tricep presses on our backs, steps up, swing kicks, dips

Playground: Rinse and repeat stations of swing set abs crunches, pull-ups and low bar lat pull ups (lack of a better term).

Mary- Around the horn 10 each of box cutters, american hammers, FMs, Burpess, Pickle Pounders

Announcements- June Fun Day in the Park, Memorial Day convergence, Shredder’s new AO Sheep Dog, Continue to reach out to those PAX we haven’t seen in a while

Prayers- Double D’s nephew.