Introducing The Rubbers

Preamble:

3 PAX for pre-run extra credit

Warm-O-Rama:

Disclaimer and Welcome

Mosey for a warm up lap with a few exercises — Weed Pickers, Imperial Walkers, Hillbillies, SSHs

The Thang:

Thang 1 — at track stairs

30 calf raises /20 dips

30 pigeon toed calf raises /20 dips

30 duck footed calf raises / 20 dips

Thang 2 — on track field — two sets

20 squat jacks —> bear crawl across field 

10 star jumps —> crawl bears back to start

Mosey back to shelter

Thang 3 — Workout Bands aka Rubbers

Circled up under shelter with each PAX member grabbing a workout band.  Competed several arm and back exercises with bands including curls, Boris Beckers, arm lifts, back raises, lawn mower pulls

Thang 4 — Don’t forget the merkins

Partner runs 75 yards while PAX member does

Set 1 – merkins

Set 2 – werkins

Set 3 – diamond merkins

Apologies here to the GT PAX members whose minds were blown with thoughts of infinity when YHC instructed men in circle to “partner up with person on your left.”  At Vandy we would just assume the instructions were for every other person starting with speaker.  Next time I will be more specific for the engineers.

Thang 4 — three sets of crab walks 10 yards and broad jumps back

Thang 5 — 6 minutes of Mary

American Hammers, Freddy Mercury’s, awesome new exercise FLO suggested which I can’t remember the name of but which I will call plank jumps, reverse LBCs, plank for 90 seconds

COT:

Big prayers up for people traveling, for people evaluating job opportunities, for quick healing knees, and for opportunities to show strength in vulnerability.

Naked-Man Moleskin:

Thanks for all the love and support this group provides.    Let’s try to enjoy each moment over Spring Break and be slow to anger and stress.  Wake up each morning and pick out one thing you are grateful for related to your family and one way you are going to have a positive impact on your family that day.

SYITG

Hamburglar