FNGs: none
Warm Up: warm-o-rama
The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!
1) walkout, reverse lunge
2) irkins, pulse squat jumps
3) dips, side straddle hop
4) balls to the wall, step ups
5) burpees, wall sit
Mary: light stretching
Announcements: none
T-Claps (Recognition): those for EC and PC
Prayer: Rico’s housing search, Gamecocks company layoffs
PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer
Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.
Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St. Where they converge is the X for the exercise. We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise. Exercises were
Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.
Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.
Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.
COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.
FNGs: None. Welcome back kotter Haggis!
Warm Up: normal warm-o-rama
The Workout: Bearmuda triangle around the parking lot. x20 reps at each station with a travel mode in between. Round 1 upper body (merkins, dips, bttw) with bear crawls. Round 2 legs (sumo squats, fast feet, wall sit) with lunge walk. Round 3 upper body (triangle merkins, Mike Tysons, wall climb) with air press mosey. Round 4 legs (deadlift, calf raises, wall homer to Marge) with side squat walk.
Mary: some light stretching
Announcements: Christmas party, food pantry collections
T-Claps (Recognition): Amelia Earhart
Prayer: H1N1 daughter, Haggis birthday, gamecocks son