10/25/2022 - Grill - Three isn’t a Crowd

Only three PAX posted for a Tuesday afternoon but we got a great full body workout in with a lot of mumblechatter and good camaraderie.  The weather was unseasonably mild and we worked up a good sweat.

Warm-a-rama: Mosey to “Death Valley” for Trunk Rolls, Abe Vigoda, Toy Soldiers, Imperial Walkers, Bat Wings (arm circles – 30 forward and back, claps – 30 front and overhead, and 30 air presses), BSE, Calf Stretch, Mountain Climber

The Thang — full body with emphasis on Arms, Chest, Legs, and Core

Mosey to the playground

Arms:

• Pull ups (AMRAP) – as the three of us knocked out pull ups none wanted to be the first to drop
• 15 Dips (IC)
• 12 Underdogs

Mosey to the pavilion by the road

Chest:

• WMD (10 each of wide, regular, and diamond Merkins)
• Maktar N’Diayes — 10 reps each arm IC

Mosey back to the playground

Legs:

• 10 Box Jumps
• Lunges – 10 Forward, Reverse, and Side IC

Mosey to the bandstand

Core:

• Extended Plank (arms out in front of body) 10 count each
• 10 Bird Dogs IC
• 10 Alternating Plank IC

Mosey back to the playground

Arm:

• 10 Tricep Extensions (low plank raise to high plank without moving hands)
• 10 Pseudo Planche Merkins

Mosey to the bandstand:

Chest:

• 10 Derkins IC
• 10 Shoulder Taps IC

Mosey to the pavilion

Legs:

• 10 Bulgarian Split Squats each leg IC
• 10 No Surrender each leg IC

Mosey to the bandstand

Core:

• Mary: Dealer’s Choice — Slow Flutter Kicks, American Hammers, Crunchy Frogs, Heel Touches, WWI Sit ups

COT: prayers for Life Choices as they consider moving to a new location, prayers for Beaker’s M as she works with her siblings to care for her mother