No arms

We had a good crowd this am at the Storm. There were a handful of guys coming in hot after some EC-love seeing that! We got started on time with a quick disclaimer (no FNGs) then the Pledge. I mentioned we would be doing exercises that basically did not involve arms but that you could Omaha for yourself if you wanted to substitute Merkins for any exercise. We got a quick warmup and took off.

Mosey to the bottom of the hill where the art thing used to be for some BB and JS. 1 Big Boy, 1 Jump Squat. 2 Big Boys, 2 Jump Squats, continue up to 10 Big Boys, 10 Jump Squats. Dr. Seuss made it look easy. Once everyone finished we moseyed up the hill to the traffic circle. We nurred as much as we could except when a car was coming down and we scrambled like roaches to get to the side then continue on nurring. We finally made it to the top and did some SSH and Big Boys.  We finished there and moseyed down the hill to the front of the school by the barrier things that were perfect for the next set of stuff. We quickly divided into 4 lines then assumed the positions. Spot 1: step ups X 20 each leg. This was the timer for the exercises (possible a little long if I do this again). Once step ups completed move as a group to Spot 2: Bonnie Blairs (or lunges). These guys moved to Spot 3 when Spot 1 guys arrived. Spot 3: Big Boys. Spot 4: Donkey Kicks. Everyone moved up a spot and the Donkey Kick guys moved over to the step ups for the next round until we had all moved thru all 4 spots. Next we did some 4 corners in the main parking lot by the school with 10 Burpees at first corner, 20 American Hammers at second, 30 LBCs at third, then finished with 40 Heels to Heaven at the final quarter. At this point I was swinging blind because I had run thru my Weinke so we did the old standby……mosey around until something comes to mind…….there’s a nice wall……how about some……..hip slappers? Sure, everyone loves hip slappers, right? Eventually mosey to the corner for 3 sets of Hip Slappers then slow mosey back to start for about 5 minutes of Mary then call it a day, but not before some Pickle Pokers by Bubba Sparxx. I inadvertently shut him down a little early on the reps…..my bad. Had to be there.

COT then prayer…

Extinction run coming up in November (ask BOS).

Blood Drive soon (see slack or ask Bubba Sparxx).

5K fundraiser/run for South Point (ask Radar).

Good work today guys. I had a few of you call the exercise or count which gave me a chance to catch my breath or plan my next exercise. Seuss, might need to change your name to Machine-you never stop-lotta respect for you. Guys coming out for EC also, y’all are consistent and solid-if you have not come out for a pre-workout EC run, give it a shot. You won’t know how hard you can push yourself if you don’t push your limits a little more each week. Give the EC a try sometime. It’s great 2nd F time also-more than you realize.

thanks for the opportunity to lead-Whoopee