Fitness, Fellowship, Faith

Day: May 16, 2016

Lather, Rinse, Repeat

5 pax showed up for Q number 2 from YHC.

Started with a short disclaimer as there were no fng’s today.

Warmup; SSH,LBC, Hillbillys, Toe raises, all exercises x15 IC.

Pledge

Mosey to bottom of parking lot and start the late week beatdown.  This set started at bottom of parking lot working our way up the hill with 5 different exercises. Started with CDD, then Freddie Mercury, Clock Merkins, LBC’s, and Squat’s at the top of the lot all exercises x20 OYO. Mosey back down the hill and mosey 1 lap around the parking lot. Repeato. Get to bottom shelter and start the benchwork with dips, stepups, and Derkins all x15 IC. Repeato. Oops still have time left so we mosey to amphitheater for some flutterkicks and stepups on the wall x10 IC. YHC asks pax for an exercise and burpee’s and BTTW hip slappers were done IC. With time running out we mosey back to do COT.

announcements, prayer request, namorama

Great job guys! Thanks for the opportunity.

Gumby

Dog gone!

Fortunate enough to have great weather this morning for a nice running based workout.  Three men posted and workout began with Warmup of 20 SSH, 10 Merkins and ….wait what’s that yabba dabba do – Flintstone rumbled in just in time to join us for LBCs and more SSH.

PAX: Anthrax, Flintstone, Stroganoff, Defib

The Thang:

Run

Then Mosey

Then run some more while being chased by a Cujo and friends!

 

Ended up running from the Storm across bridge to Crammerton and then to our favorite neighborhood bank – BBT.  Considered Donkey kicks but figured Bandit would not approve.  Decided on wall-sit with air presses.

Then time for some Dora – partnered up and did 100 Merkins, 200 LBCs and 300 Squats while partner ran up steps and around building.

Mosey back to eye of storm again through Crammerton and grateful that Cujo and friends were gone.

 

Time for 12 more Merkins and returned for Pledge.

 

Prayer requests go out to Anthrax’s M who is now in her third trimester.

Announcements include second F with 2.0s for hike in South Mountains this Saturday – Contact JK2

 

Defib – YHC – out

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