R.A.M.

Friday, Nov. 2, warm with intermittent showers

Disclaimer verbally accepted by all.  Followed by some confusion about the cervical region of the spine and the cervix.

Warm-up: Neck rolls, trunk rolls, stretching, bending, arm circles.  During mosey to Hamilton Blvd. side shuffle, high knees, butt kickers, touching the ground.

The Thang: Run, Arms, Mary.  In an effort to get in some running and arm work before the skies unloaded and we had to take shelter, we began with five 30-30-30’s up the hill in front of the church.  Mosey to pull-up station.  At pull-up station, three sets of 3-5 pull-ups while recovering PAX did SSH, low plank, and Abe Vigodas.  Mosey to blocks station.  At blocks station: five man makers, 10 curls,  10 back rows each arm, and ten parking space lunge walk with block pressed overhead.  Commence downpour – sprint to south entranceway for extended Mary.

Mary: IC- bent windshield wipers, X’s and O’s, big boys, Freddie Mercuries, hundreds, some crazy back stretch that Knievel claims Beaker made them do at a recent workout, half-superman, side plank, and crab cakes.  To give the abs a break we did three 10 counts of BTTW followed by people’s chair while Mani explained Day of the Dead, and Heisenberg, Dr. Seuss, and Downsize tried to explain Reformation Day.

COT: COR, NOR, announcements and prayer requests.  Please pray for Heisenberg’s and Dr. Seuss’ wives who are in Thailand on a church missions trip.

F3 Lehigh Valley