QIC: The Count (RESPECT, RESPECT)
PAX: BestInShow (RESPECT), FNG-Bloomin Onion, Fissure, FlyBy, GeekSquad, IronButt (RESPECT RESPECT), Milkman, MoneyBall, Peanuts, Prius, Ringwald, SheShed, Skitch, UncleFester, VSquared
Beautiful morning, 71 degrees and humid.
Warm-o-rama: Windmill (10 IC), Finkle Swing (10 Ea Leg), Tappy-Taps (10 IC), Sprinkler (10 IC), Willie Mays Hayes (10 IC), Nancy Kerrigan (10 IC – Ea Leg).
Red Barchetta (RUSH) + DORA stations.
Starting at one end of the field all PAX:
AYG 100 Yards and 100 SSH, mosey back to starting point hold plank for 6.
AYG 75 Yards and 75 Mountain Climbers, mosey back to start hold plank for 6.
AYG 50 Yards and 50 LBC's, mosey back to start and hold plank for 6.
AYG 25 Yards and 25 Merkins, mosey back to start and hold plank for 6.
AYG 10 Yards and 10 Burpees, mosey back to start and hold plank for 6.
Rinse and Repeat Round 2.
Round 3: Rinse and Repeat doing 50 SSH, 40 Mountain Climbers, 25 LBC's, 15 Merkins, 5 Burpees. Hold Al Gore for 6.
Round 4: Rinse and Repeat doing 25 SSH, 20 Mountain Climbers, 25 LBC's, 20 Merkins, 5 Burpees. HOld Al Gore for 6.
Mosey to Hill: DORA's (8 Stations)
Team up: PAX 1 does AMRAP while PAX 2 runs down and up hill. Flip Flop. When 6 is in all Rotate to next Station. Rinse and Repeat for 8 stations.
1. Jump Squats
3. Overhead Press (30 lbs)
4. Curls (25 lbs)
5. Squat (40 lbs)
6. Tricep Extension (25 lbs)
7. Incline Merkins
8. Decline Merkins
CIRCLE OF TRUST: My thought / comment of the day: Do something for a friend or a stranger and not expect anything in return. Plenty of opportunities around our community to to it. Countarama, Namearama.
BALL OF MAN: IronButt took us out in prayer. We lifted those who are ill and in need of comfort.
We had less and less mumble chatter as the workout went along, but after the “Sprinkler” during warm ups, I had everyone try the Floss Dance….Pretty disappointing, with the exception of FlyBy, who seemed to have it mastered. What can I say about GeekSquad and the Sprinkler, except he has no rhythm! His words not mine! But who am I to argue!
Some heading to help Proscuitto at the Community Project! Thanks Brothers!!