Monday, Oct 22, cool and dry
Disclaimer verbally accepted by all.
Warm-up: OYO -neck rolls, trunk rolls, huggy bears, stretching and bending. IC – SSH, grass pickers, Abe Vigodas, Merkins, and calf stretch.
Run: jog to Hamilton Blvd. snake run along sidewalk. PAX discovered where the sidewalk ends (a Shel Silverstein allusion). Followed by 3 hills. 30-30-30 up, jog down. Mosey to The Thang.
The Thang: We’ve got balls! Yes, it’s what you’re thinking, but more than that. Balls is an acronym, standing for blocks, abs, legs, and, well, balls – the kind you play sports with (okay, so it’s an imperfect acronym). Ascending BALLS:
Round 1: B – 10 shoulder /military presses
A -20 crunchy frogs
L – 30 squats
Balls- 40 around the neck, waist, knees, ankles
Round 2: B – 10 curls
A – 20 big boy / WWi sit-ups
L – 30 one footed line hops
Balls – 40 figure eights
Round 3: B – 10 military press lunge walks
A – 20 windshield wipers
L – 30 line lunges
Balls – 40 catch and switch between legs
Round 4: B – 10 man makers
A – 20 flutter kicks
L – 30 imperial walkers
Balls – 40- plank position side -to-side ball rolls
COT: COR, NOR, announcements, and prayer requests. Gentlemen, I had a fun time at this morning’s workout because of you. So, thank you. Mani – I’m sorry I forgot to mention your specific prayer request this morning, but I’m praying for you now. Keep praying for each other brothers. Welcome back Kotter to Deuce!