8 pax posted in 18 degree weather for Rudy’s B-Day Q.
The Thang:
lap around the parking lot
SSH 11
TTT 11
Merkins 11
Little Arm Circles 11
Mosey to the baseball field
Home 11 Merkins
Right 11 Mountain climbers
Center 11 squats
Left 11 burpies
(see a pattern yet?”
Mosey to the block pile
11 curls
11 tricepts
11 overhead press
11 bent over rows
run to the end of the parking lot, karaoke back
leave the blocks & mosey to the soccer field
4 corners
11 imperial walkers
11 carolina dry docks
11 lunges
11 plank jacks
mosey back to the blocks & repeat previous block exercises
recover blocks and mosey to pull-up bars
4 sets of 11 pull-ups. Run to fence and back between each set. 20 merkin option if you can’t do pull-ups
mosey to baseball field
home 11 lbc’s
right 11 big boys
center 11 flutter kicks
left 11 American hammers
R&R but 22 reps each this round
Mosey to other baseball field and repeat same exercises as the first round
1 minute of BOAT CANOOOOOOOOOOEEEEEE
COT: no announcements, pray for Honduras
The devo was a list of advice from an 80 year old man. I gave the list to See Saw so I recommend you google it.