Tuesday, October 2, 2018 had a beautiful gloom! Pax was welcomed and promised a challenging workout.
Disclaimer – men only, not professionals, exercises suggestions, modify to include not even doing, be careful of the very real risk of injury. Accept risk by stating AYE!
Warmarama
Mosey to the basketball courts about 1/4 mile away. Circle up for SSH, Sungods, Abe Vagoda, Grass Pickers, Monkey Humpers, Spiderman Merkins, Goofballs, etc.
The Thang
Part 1 – William Wallace
Position each Pax at a corner of the court. One person runs to middle does exercise while other pax holds position or series of different exercises. Each person does 20 reps in center, rotate all the way around the court for next round.
Round 1 – P1 – Merkins x 20, P2 – Planks
Round 2 – P1 – Bonnie Blairs x 20, P2 – Flutter Kicks
Round 3 – P1 – Star Bursts x 20 – Dolly
Round 4 – P1 – Donkey Kicks x 20 – Freddie Mercury
Part 2 – Route 66 – yes we did 66 Burpees over about 1 mile jog.
Part 3 – Pull-o-rama – one set of 20 second hangs, next set 10 pull-ups, next set jumping beans, and last set of pull-ups as many as you got.
Mosey to Flag
CoT
NoRama, CoRama = 6
Announcements – T-shirts and business cards are in see Flame. Valley Forge Q-School this Saturday.
Prayers & Praise – praying for Neon as he battles a sinus infection, Beaker as he prepares to lead a Men’s study on Friendship, Open House foot surgery, Uptown’s nut sack, and praise for Knievel’s awesome vacation to Outer Banks.