By the time of this writing, there were pics posted of the 3 successful work-outs this morning, all dodging the rain as best we could: The Beehive – highlighted by Slice’s VQ, the newly established Steel Town – rock on Open House, and the Ranch – all making our presence known rain or shine. Our hearts for service were well represented as Hot Shot lead a team of 4 HIMs doing construction at Laurel House at 9am. Now to the workout:
Conditions: relatively warm this morning, 48 degrees, occasional drizzle. 5 pillars of F3 and disclaimers agreed to just as it started to drizzle so we headed to the pavilion for cover.
Warm Up:
S.S.A.M.M.P.L. – OYO: stretches (Casey Kasums, neck, trunk). IC: SSH, Abe Vigodas, Merkins, Mountain Climbers, Peter Parkers, Side Lunge
Motivators (kept us a little dryer in the rain than the traditional mosey)
Burp & Merk: burpee w/1 merkin, burpee with 2 merkins, burpee with 3 merkins etc… to 10
The THANG: Set up: I borrowed an exercise from Deuce’s Thursday morning work called Mountain Hikes, which are hiking up and down across picnic tables/benches. As the main pavilion at the Ranch has roughly 24 picnic tables (3 rows of 8), we began with an exercise at one end, walked across/over the 8 picnic tables, then did another exercise at the far end. Then hiked back for exercise #3, etc. Here they are:
4X4s (IC) – Standing start/plank/4 merkins/4 Mtn Climbers
Mtn Hike
Donkey Kick for 10 IC
Mtn Hike
BirdDogs (16)
Mtn Hike
Cossack Pelvic Tilt
(tilt/reverse plank/leg1 kick/leg2 kick, then back)
Mtn Hike back
Super 21 – 1 merkin/1 pelvic crunch, 2&2, 3&3 etc… up to 21
Mtn Hike
Dips (20)
Mtn Hike
Scissor Kicks
Mosey through the rain to the band shell for wall work – Peoples Chair, BTTW
Back to the pavilion for a Round of Mary
CoR, NoR, announcements, prayer requests, soggy pic at the shovel flag, followed by coffeteria at Panera. All good!