AO: Grill
When: 01/13/2024
PAX:
Number of Pax: 8
Pax Names: Beaker, Bed Bug, Ditto, Klinger, Myra, Pocahontas, Pork Chop, Sheldon,
Number of FNGS: 0
FNG Names:
QIC: Beaker
The BackBlast:
Eight PAX posted for the beat down and the park was soggy and sloppy after all of the rain and snow melt. But we were thankful for the mild temperatures before the polar blast.
Warm-a-rama: mosey up the street for Arm Circles, Trunk Rolls, SSH, Abe Vigoda, Toy Soldiers, Imperial Walkers, High Knees, Butt Kickers, and Carioca to the band stand for BSE, Cobra, Calf Stretch, and Peter Parkers
The Thang:
The Cooper — 10 Big Boy Sit ups, 10 Lunges (IC), and 10 Merkins (IC) then run a lap down the street and back along the river path (~ 200 yards). Repeat nine times laddering down by 1 rep each set.
Mosey to the play ground
- Pull ups with assist AMRAP
- ~ 10-15 Underdogs
Mosey back to the band stand
- 20 Tibialis Raises
- 20 FHL Calf Raises each leg
- 20 Knees over Toes Calf Raises
- 20 Patrick Steps each leg
- 10 ATG Split Squats
Mary: Dealer’s Choice — American Hammers, Box Cutters, Crab Cakes, Flutter Kicks, BTTW
COT: Men’s breakfast at TBC next week; workout to be held in the church parking lot prior to the breakfast; Ditto is hosting a Wild at Heart men’s retreat at his farmhouse from Jan 25th to the 28th; F3 Fires are held the second Monday evening of each month at Ditto’s farmhouse
Prayers for continued health and strength for Pocahontas’s father-in-law, prayers for Sheldon as he prepares for his doctoral dissertation coming up next month