Day: December 15, 2016

As the nearly full moon was hidden from view and the fog was collecting 5 #HIM posted at Martha’s for an early morning beatdown.  Not a whole lot of mumble chatter – typical for a Monday but the few faithful that were there got their money’s worth.

Warm-up:

SSH x 25

Don Quixote x 20

Imperial Walkers x 20

Merkins x 12

LBC x 20

Pledge

The Thang:  Mosey to the shelter with picnic tables.  YHC pulls out his phone to reveal a new app that keeps time for a 30 minute Tabata style workout.  The workout consisted of 30 second intervals AMAP followed by 20 seconds of rest.  We performed three cycles with each cycle having three sets of three different exercises

First Cycle – Chest/Triceps – Three sets of:

Derkins

Dips

Merkins

Second Cycle – Core – performed with hands on bench – Three sets of:

Peter Parker

Parker Peter

Mountain climbers

Third Cycle – Abs – Three sets of:

LBC

Sit to Stand

Plank Jacks

After the Tabata beatdown we moseyed to the wall for two sets of Donkey kicks x12

The Pax performed without fail and all were sufficiently spent so we moseyed back to Pelicans to wrap up

Announcements: Convergence on Saturday – Single AO this Saturday at the Schiele.  Bring a Toy for Operation Sweet Tooth

Prayer Requests: T-Square and family, Pax in general to stand up to Sad Clown and push through holidays which can be quite hard for those who have experienced loss during the year.

As always it was my honor and pleasure to serve

Defib out- Shock On