With 80% rain forecasted, I planned to keep us dry near the gym. As it usually turns out, the rain stayed away during the workout – which is always a bonus. I pressed on with the weinke as planned which was a core/ab workout with some merkins thrown in. Here’s how it went down…
conditions: not too bad, muggy, damp but no rain
1 minute warning, disclaimer, prayer
We started with five Pax and Wax On made it 6 as he got there after the warm-up.
Mosey towards the gym’s side entrance. I had my Bose there ready with some 80s big hair music lined up (an Amazon Music playlist). We warmed up with:
- 15x SSHs IC
- 15x IWs IC
- 15x Michael Phelps IC
After the warm-up, we put the “core” in CAT. The Mary was mostly 4-count IC. The Merkins were OYO…
- Mary time… 15x Flutter Kicks & 15x LBCs
- Merkin time… 15x Merkins, regular
- Mary time… 15x Monkey Crunches & 15x Reverse Crunches
- Merkin time… 15x Merkins, wide
- Mary time… 15x Freddy Mercurys & 15x Gas Pumps
- Merkin time… 15x Merkins, narrow/diamond
- Mary time… 16x Windshield Wipers OYO & 15x LBFCs OYO
- Merkin time… 15x Merkins, right hand forward 1 handprint
- Mary time… 15x Boxcutters & 16x Outlaws OYO
- Merkin time… 15x Merkins, left hand forward 1 handprint
- Mary time… 15x American Hammers & 15x Rosalitas
- Merkin time… 15x Merkins, right hand forward 2 handprints
- Mary time… 15x Hello Dollys & 15x Rosalita Whips
- Merkin time… 15x Merkins, left hand forward 2 handprints
- Mary time… 16x E2K & 15x Bay City Scissors
- Merkin time… 15x Merkins, right hand forward 2 handprints, left back 1
- Mary time… 15x Boat Canoes & 15x High Hello Dollys
- Merkin time… 15x Merkins, left hand forward 2 handprints, right back 1
We finished up the remaining time with more core work…
- Plank – 1 minute
- 6″ leg raise – 1 minute
- Wall Plank – 1 minute
- 6″ leg raise – 1 minute
- Laying on back, feet on wall, knees bent 90 degrees, 15x crunches
- Laying on back, butt against wall, legs straight up, 15x crunches
I believe that covered what we did this morning. We all got better. Listed to some good music. I’ve now got a couple more Netflix movies/series to watch!
Announcements:
- 10/2 – Go Ruck in Columbia
- Christmas party, tbd
Prayers:
- Country