• When: 2020-06-09
  • QIC: Papagiorgio
  • The PAX: Columbo (R), Handlebar, Biggie Smalls, Papagiorgio


Sweaty Plank Walks

Conditions: 76, muggy, Perfect for a good lather.

1 minute Warning

Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU

BOM (Distancing of Men) Prayer – safety, injury protection, brotherhood

Mosey to Church

COP (Social Distancing)

  • SSH x 10 IC
  • LBAC x 10 IC(hold ’em up) For/Rev
  • Overhead Clap x 10IC
  • Mercans x 10 OYO
  • Nolan Ryan’s x 10IC
  • Imperial Walkers x 10IC
  • Slo Mo Squats x 10IC
  • Downward Facing Dog, Calf’s x 10OYO
  • Worlds Greatest Stretch

spiderman-stretch1.jpeg

THE THANG

Pyramid Suicide Sprints (Boneyard: imperial-walker first cone)

12 Merkins/12 Flutter kicks – suicide cone sprint.  10 Merkins/10 Flutter kicks, sprint back….repeat all the way to 2

Wall of Fire

While PAX are doing People’s chair take turns doing:  10 bonnie blair’s – 10 seal squats – 10 calf raises – 3  burpee – 10 lateral line jumps – 10 For/Rev line jumps    10 pick ups

Plank Walk Ladder (H/T F3KenDoll)

(move sideways out and back)

1 plank walk – 2 merkins

2 plank walks – 4 merkins

3 plank walks – 6 merkins

4 plank walks – 8 merkins

5 plank walks – 10 merkins

Iron Cross x 10 OYO

Flutter kicks (2-ct) 10 OYO

R&R plank walk ladder back to starting point

Iron Cross x 10 OYO

Flutter kicks (2-ct) 10 OYO

Bear Crawl from light pole to car

  • Pickups x 10
  • Freddie Mercury x 10

3 steps to Shovel Flag

6 MoM: 6 minutes of Mary

Ray Charles x 10IC

30 second high plank

LBC’s x 10IC

30 seconds high plank

Freddy Mercury x 10IC

30 second low plank

5 Chest Openers OYO

COT (Circle of Trust) @Shovel Flag

+ Count-O-Rama:

+ Name-O-Rama

+ Announcements: Next Jumangi QIC: Handlebar, Jumangi Mini Migration this Saturday 6/13, Jumangi @ Howard Wilson Park 6/15

+ Prayer Request

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.