It was not easy to get out of bed this morning recovering from the 1776 workout and 3rd workout of the week for some. Full Disclosure: This workout was not pre-planned; however, lots of stretching was brewing in minds eye on the way to AO. T-Claps to Flame, Beaker, and Lugi for coming up strong this morning after yesterday’s beat down. A special thank you to Beaker for starting the PAX off with the warm-up as YHC was running 5 mins late. I am sure he gave a statement that sounded a lot like….
Disclaimer – only men over 18, rotational lead, free, all volunteer, non-professional, modify as necessary, not pass fail, you assume very real risk of injury by participating. Everyone states “I” or leaves upon their own free will.
Warmarama – Abe Vagoda, Grass Pickers, Sungods, SSH, parking lot line agilities. Frankenstein walk, high knee, butt kicks, drunk drivers, bounding, shuffle, Karoke, bear crawl, crawl bear, aligator walk, lunges backwards, lunges forward, broad jump.
The Thang –
Round 1: Mosey to basketball court
4 corners – progressive – 10 burpees, jog, 20 Imperial Walkers IC, crab walk, recovery forward stretch both legs straight 30 seconds, kick legs over head stretch out back 30 seconds., Nur, 40 Carolina Dry Docks. Finish with a shuttle run sprint foul line, turn around, end line, mid court, end line, other foul line, end line, end line, end line.
Round 2 – Mosey to Center Court circle up.
Stand outside the mid court circle.
– Al Gores one loop right and one loop left.
– Overhead Clap one loop right and one loop left.
– Punches one loop right and one loop left
– Squat down touch the ground one loop right / left
– Smurf Jacks one loop right and left
– Big swinging arm scoops one loop right and left
– Drop to 6 – 10 count IC – flutters x 2, freddie mercury, dolly
– Merkin walk half loop right, half loop left.
Round 3: Mosey to softball field to bench
1 Pax – Jump Over the Bench 10 times (modify step ups)
Rest of Pax do the following exercises until complete:
– Dips
– Derkins
– Urkins
– Crab Cakes
Mosey to shovel flag.
CoT
NoRama – no fng’s
Co Rama – 5
Announcements – Beaker and the boys from Hamburg want to do a Boulder Dash in August! Should be fun and might be convergence worthy. Wednesday night workouts 45 minutes followed by 45 bible study coming soon. Maybe even next week! See you Saturday Emmaus / Hamburg Community Park!
Prayers and Praise – Open House celebrates 12 years of marriage today! Lugi working the home repairs list to get his house ready for sale, and gratitude for this great group of men and this beautiful way to start the day.