• When: 2018-09-20
  • QIC: Ebert
  • The PAX: Fezzik, Snake Handler, Ralphie, Katniss, Ebert


Picnic Bench Beat Down (with a couple of “weirdos”)

Weather: A refreshing 65 degrees
(Led by Ebert)
Disclaimer
 
BOM
 
Pledge of Allegiance
Warm-up
10 SSH IC
10 Windmills IC
10 Through the Tunnel IC
10 Imperial Walkers IC
10 Mountain Climbers IC
10 Michael Phelps IC
10 Toy Soldiers IC
 
Mosey and grab a block and move to the back of the school
 
Picnic Bench Workout
Perform each exercise with a 12, 10, 8 Rep scheme
All exercises with or with
 
  1. Step ups (each leg) 
  2. Sit to Stand (hold at bottom for 3 seconds)
  3. Seated Block Press
  4. Rocky “Mountain High” Balboas IC (toe touch on seat of bench)
  5. Bulgarian Split Squats
  6. Plyometric Merkins
  7. Dips
  8. Curls for the Girls
  9. Derkins
  10. Freddy Mercury’s
  11. Hanging Leg Curl
  12. Deadlifts of bench (8,6,4)

Put blocks up and return for a shortened Arnold Fonda session

Count-a-rama
Name-a-rama
Announcements
Ebert out next week due to M travelling (don’t cry!)
Next Tuesday 25th, Kenwood Q
Next Thursday 27th, converge at SnakePit
Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week
Moist and KenDoll collecting for a relief supply run to the low country.
9/21 Reaper 4 year Anniversary
9/22 – Smokehouse Event
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party
Prayer Requests
Squatter with blood clots in hospital
Kid Sister helping with flood relief
Brainiac with knee and shoulder surgery