Careful not to sit on the metal balls (unless you’re into that)
FNGs: None
10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH. Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.
3 sets of 10x3ct: Rock Press and 1 set of Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters
2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.
Mosey to the Putting Green
6 rounds of Get ‘er in the hole: Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.
Mosey to the Step up Wall (Careful of the metal balls):
3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks
Mary: Each PAX calls an 10 ct exercise: Hillbillies, Low Slow Flutter, SSH, LBCs, American Hammers, Burpies
Prayer Requests: Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.
Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.
T-Claps (Recognition): 75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)
