FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8
rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat
Mary: no time
Announcements: Carpex dads workout.
Prayer: PAX and family for safety and health
FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair. Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.
Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.
It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.
EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:
You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing
The Workout:
We did a bit of exercises before the main event
30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm
We went into the main event a bit early. I had to much time at the end.
The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.
20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups
I thought the three exercises went well together. Afterwards I was good and sweaty.
Mary:
We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.
Announcements:
Uhh I don’t remember.
T-Claps (Recognition):
Prayer:
Sorry I don’t remember