Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills.
The Workout: A full-body set of
100 Squat Crunches
90 Side Straddle Hops
80 X-Planks
70 Skaters
60 Plank Rows
50 Lunges
40 Leg Raises
30 Homer to Marge Kicks
20 Freddie Mercuries
10 Burpess
Finished up with some Broga while the muscles were warm
Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting
Closed in Prayer:
FNGs: none
The Workout: Lots of rock work. Big rocks rotating each time. 2 rounds. Then small rocks to burn it out. Preachers Charlie and calf raises. Then Dirkins Merkins Irkins and tricep presses.
FNGs: None
Warm Up: 2 rounds of popcorn
The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.
FNGs: None
Warm Up: GM and other exercises
The Workout:
Grab a coupon – KB, Slam Ball or Dumbbell
3 rounds of each, 7 reps
Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP
Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts
Circuit 3: Irkins & Dips
Circuit 4: Inverted Rows
Mary: Some stretches and around the circle abs
Announcements: Check 3rd F
Prayers for our Nation.
7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,
large rock & 2 small
3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises
2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.
Mary: 5 minutes of stretching
Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.
Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.
T-claps day 74 for several 75Hard PAX.
FNGs: None
Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.
The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.
Mary: Round the circle with your core exercise of choice.
Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!
Ended with prayer.
FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
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.
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.
FNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.