10/12: Disclaimer verbally accepted by all.
Warm-up: OYO – Casey Kasems and toe touches, neck rolls and trunk rolls, huggy bears and shruggy bears. IC – night clubs, OHC’s, imperial walkers, toys soldiers, reverse lunge, side lunge, grass pickers, Abe Vigodas, goof balls, and mountain climbers. OYO – calf stretch. Mosey to baseball diamond.
Running: 9 innings of variations on “Catch Me if You Can.” In honor of the baseball playoffs, PAX completed a series of sprinting exercises by running around the bases. Batting order changed every inning, i.e. tallest to smallest, heaviest to lightest, birthdays, most recently completed reading a book . . . Men line up at home plate in proscribed batting order. First man in the batting order sprints from home. When he passes a cone placed about half-way between home and first base, the next man in line starts sprinting and tries to catch him. If a man is caught, he drops for 9 reps of proscribed exercises, and the man who caught him keeps running because someone is also chasing him. Exercises for men who were caught included: monkey humpers, SSH, Merkins, crunchy frogs, sit-ups, goofs balls, Peter Parkers, and mountain climbers. Mosey to pull-up pavilion of pain.
Strength Training: 3 rounds of: 5 pull-ups, 10 dips, 15 step ups. One round of 5 reps of: twisting tucks. Weight training with two 15 pound dumbbells: 15 thrusters, 15 swings, 15 curls, 15 skull crushers, 15 chest flys, 10 back flys, 10 dumbbell burpees. Interval lunge walk with weights: 5 steps overhead press, 10 steps farmer’s carry, repeat from pavilion to speed bump and back to pavilion.
Jump rope: 3 rounds of one minute of jumping, one minute of rest.
Mary: 50 reps of slave galley sit-ups. Mosey back to shovel flag
COT: NOR, COR, announcements, and prayer requests.
3 for QSource on missionality.