8 showed up for an epic beat down at Ground Pounder

Warm Up:

20’s: SSH, Merkins, Fuzzy Arm Circles

10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

• 5 sets of 10’s – Curls,
• 5 sets of 10’s – Overhead Tri-press
• 5 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets

Break into 3 groups:

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,

Rotate through every Aik’n Station:

• Aik’n Legs – 15’s: Box Jumps, Lunges, High Knees, Split Jacks
• Aik’n Belly – 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
• Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
• Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
• Aik’n Belly – 20’s: LBCs, Pickle Pounders,  WWIIs, Homer to Marge (use of rocks optional)
• Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks

John Cousac back to rockpile to return rocks

Mosey to parking lot for COT/BOM

Announcements:

Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.

Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)

6AM  tomorrow – Any Given Sunday @ Womble

Prayer Requests

Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions.   Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.