Warm Up: Â After a slow run around the track with storms looming on the area, Noahâs Ark circled up the PAX and led us in warm-up. Â The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings. Â Excellent leadership on the spot by Noahâs Ark when he was asked to lead the Warm-up! Â Thank you!
The Workout: Â PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot. Â Dauberâs nimbleness and uncanny ability brought tears of joy to LipSyncâs eyes questioning the age of the Q. Â At the circle, the men began a bear crawl and headed to a rock pile after making a half loop. Â PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table. Â PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc. Â Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches). Â To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field. Â PAX recovered at the shelter only to find more rock exercises but this time executed from their six. Â Sets included, tricep curls, o/h presses, Homer to Marge, etc. Â More rock activites ensued once back on their feet. Â A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field. Â Post run, PAX lined up for some lunges before returning the rocks back to the pile. Â PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and âsimulatedâ tire jumping at Gumpâs recommendation while heading back to our starting point. Â Planks, followed by 10 Merkins were added in for fun. Â Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauberâs magical 49 years).
Mary: Â FedEx called 10 Burpees OYO. Â PAX were spent; They had brought their âAâ game.
Announcements: Â Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noahâs Ark wife – dental; H1N1 – MCL injury; CrabLegs; Â spoken and unspoken prayers. Â Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc. Â Be beacons of Christ – Let His light shine through Us.
PAX: Â Natty-Ice, FedEx, Gump, Noahâs Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber
Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).