11/18/2023 - Grill - Goofball Mutiny

Damp chilly morning for the workout.  We were all glad to get moving to fend of the chill.

Warm-a-rama: mosey to “Death Valley” for Smurf Jacks, Side Lunges, Monkey Humpers, Goofballs (during this exercise I commented that they all made great goofballs), Monkey Humpers, Peter Parkers, Cobra, Plank Jacks

The Thang — Picnic Bench Workout — adapted from one of Dynamite’s Workout of the Week

Mosey to the pavilion by the playground

Circuit 1

• 30 Merkins
• 30 Imperial Squat Walkers (butt to touch bench)
• 30 LBC

Mosey to pavilion by the shovel flag

Circuit 2

• 30 Dips
• 15 Box Jumps or Step Ups (each leg)
• 30 Low Plank Jacks

Mosey back to the playground

Circuit 3

• 30 Carolina Dry Docks with feet on bench
• 15 Bulgarian Split Squats each leg
• 30 In/Outs

Mosey to the pavilion by the shovel flag

Circuit 4

• 20 Close-Grip Dirkins
• 30 Narrow base Squats (stand on bench; but to touch table top)
• 30 Alternating Low Plank Leg Raises

Q Point by Potsie on the LDP which was later demonstrated

Mosey back to the playground

Circuit 5

• 30 Irkins
• 15 Step Ups with Opposite Knee to Chest (each leg)
• 30 Flutter Kicks

Mosey back to the shovel flag

Circuit 6

• 30 Merkin to Shoulder Tap
• 30 Low Squat Hold with Side Step
• 15 Side Plank with Hip Dips each side

The Q fumbled the low squat hold with side step — too complicated for my brain at the end of the workout.  I demonstrated failure from the LDP but Teardrop mutinied and took charge (LDP in action) and organized us into a well-oiled cadence routine.  Hence, the title of this back blast.

Mary: mosey to the band stand for a round of Dealer’s Choice

COT: our first F3 Fires is scheduled for December 11th at Ditto’s farm house; prayers for Picasso during loss of his father; prayers for Pocahontas’s father-in-law; prayers for Teardrop’s father