Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney
Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.
Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.
PAX: Kosher, Bleeder, Stickers
FNGs: None
Warm Up:
Good mornings x 10 IC
SSH x 20 IC
Sir Fazio Arm Circles F/R x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 15 IC
Frankensteins x 15 IC
The Workout:
THANG 1:
PAX moseyed over to the amphitheater for 2 alternating sets of exercises:
Round 1:
People’s chair x 20 count each PAX
Chillcutt plank hold x 20 count each PAX
Balls to the wall x 20 count each PAX
Round 2:
Heels to heaven x 15 IC
Urkins x 15 IC
Step ups on the lower wall x 15 each leg
Lather, rinse repato…
THANG 2:
PAX moseyed to the rock pile where YHC instructed each PAX to grab two medium-sized rocks. We took these over to the parking lot adjacent to the rock pile and YHC instructed each PAX to put both rocks down at their feet on one end. We would then perform:
Round 1:
5 star jumps on one end
Cusack rock 1 to other end
1o WW2s
Mosey back to other end
5 more star jumps
Cusack rock 2 to other end
10 more WW2s
Round 2:
10 rock squats on one end
Lunge walk cusack rock 1 to the other end
10 American Hammers with rock IC
Mosey back to other end
10 more rock squats
Lunge walk cusack rock 2 to the other end
10 more American Hammers with rock IC
Round 3:
Overhead press x 10 on one end
Cusack rock 1 to other end
LBC IC x 10
Mosey back to other end
Overhead press again x 10 IC
Cusack rock 2 to other end
10 more LBCs IC
Round 4:
Ruh rohs x 10 IC with rock
Cusack rock 1 to other end
Uneven merkins with rock x 10
Mosey back to other end
Ruh rohs x 10 IC with rock
Cusack rock 2 to other end
Uneven merkins with rock with other arm x 10
PAX returned rocks, then in honor of Abe, we bear crawled from the rock pile to the bridge by the picnic shelter. PAX then moseyed to the tennis court for Mary.
Mary:
Popcorn mary by the PAX consisted of:
Homer to Marge
Boat Canoe
Heel Taps
Low Slow Flutter
Box Cutters
Pickle Pounders
Announcements:
2.0 workout tomorrow – Fumunga on the Q. BRR next weekend.
T-Claps (Recognition):
T-claps to Bleeder for making yet another EC Sonic run.
Prayer:
Prayers for all kids returning to school, parents, teachers. YHC took us out.