PAX: 9 Volt, Clothespin, Wuzntme, Schnitzel, Thin Mint, Deep Dish, Blackout
AO: The Battery
Clear and crisp 29 degrees.
Mosey with one 1.25L Coke bottle filled with pebbles in each hand around the dog park.
WMH in cadence (10)
Michael Phelps in cadence (10)
SSH in cadence (10)
The below exercises are done with a 1.25L Coke bottle filled with pebbles in each hand unless specified otherwise.
Four count Merkins in cadence (without bottles)
Arm staggered Merkins single count (without bottles)
Spiderman sidekick Merkins – single count (without bottles)
Pike Push-up (butt up like triangle) – single count (without bottles)
Merkins with elbows in – single count (without bottles)
Flies lying on back – in cadence (do not bring the bottles together, keep tension on your chest
Peck flex – in cadence (arms to your side and bring across to flex the chest)
Alternating side planks raising the bottle – single count
Mosey a lap inside the flags with the bottles or do 25 Bonnie Blairs OYO
Side staddle hop – in cadence
Little baby arm circles both directions – in cadence
Shoulder press with fly in between – in cadence (do not lock your arms)
Seal claps – in cadence
Side shoulder raises – in cadence
Front shoulder raises – in cadence
Sphinx triceps extensions – single count
Triceps extensions while lying on back – in cadence (keep elbows isolated and bring bottle to ears)
Lat pull overs – in cadence
Both bottles to you side and pull them up to your forehead – in cadence
Kneel and do reverse flys – in cadence
Mosey somewhere or do 25 Bonnie Blairs OYO
Superman – in cadence
1 minute plank (without bottles)
30 seconds plank each side (without bottles)
Nolan Ryan (without bottles)
Dying cockroach making the bottle touch top of foot – in cadence
American hammers – in cadence
Ab Vigota – in cadence
Pickle pointer with weights on hips – in cadence
Bulgarian Lunge – single count
Bonnie Blairs – 25 on your own
Squats – in cadence
Forearm curls on your six using knee’s as brace – in cadence
Stand bottles ups. Burpee, jump over bottle and burpee (10X OYO)
COT: I have finished reading “Free to Lead” and ready to pass on to whomever would like to read it. I found references to the 3rd F most valuable. The third F does not refer to any particular religion or worldview. It simply means that one has a concern outside of oneself (chapter 2). The third F has nothing to do with religion and everything to do with love (chapter 4). And then the reference to “I am Third” written by Gale Sayers was very valuable to me. If we can model our life under the paradigm that God is first, friends and family are second and I am third, we are much more likely to find peace and success in life.
I shared with the Pax how I many times struggle with being there for some of my friends that reach out to me with personal struggles. Friendship is not always a convenient thing, it often takes work and is always worth the effort.
Philippians 2:1-11 ESV
Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves.
It was much easier to hold on to the bottles without gloves
The “Free to Lead” book has been passed on to Blackout.
Deep Dish only knows how to count to five. For all higher numbers he just calls out “Five”.
9 Volt is on Q Saturday (The Battery).