abs, arms & leg day

Warm-O-Rama:

After disclaimer, we moseyed down the park entrance and back to the other end  where we did

• Windmills 12x
• Weed Picker 12x
• SSH 15x
• Imperial Walker 12x

The Thang:

YHC indicated the  4 pain stations along the parking lot and each station has different number of reps.

• station #1: 10 reps
• station #2: 15 reps
• station #3: 20 reps
• station #4: 25 reps

Here’s the exercises:

• Round 1: Abs
  • Big Boy Sit Up
  • Crunch Frog
  • Box Cutter
  • Leg Lift
• Round 2: Arms
  • Mike Tyson
  • Merkin
  • Mountain Climber (AC)
  • Carolina Dry Dock

• Round 3: Legs
  • Lunges  (AC)
  • Squat
  • Monkey Humper
  • Bonnie Blair

We started at station #1 for exercise #1 then mosey to station #2 for exercise #2 and then back to station #1 for exercise #1, then back to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then back to station #1 for exercise #1, then mosey to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey to station #4 for exercise #4, then mosey back to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then mosey back to station #1 for exercise #1. Plank for the 6. Rinse & repeat for Round 2 (Arms) & Round 3 (legs). After 2 rounds, YHC called for slow mosey around the parking lot and continued with round 3.

COT:

Prayer for Woodpecker rehab process and his family.

Prayer for Slowpitch’s son got hurt while playing football.

Prayer for healing for Hotsauce.

Convergence this Saturday @ Widowmaker (Webb Bridge Park) @ 6:30am (check Slack for detail).

Naked-Man Moleskin:

Until next time,  SYITG.