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