Wow – these 5 Pax ain’t scurred of no Hurricane Elsa rain. good for y’all! We sheltered up and we got better – I was gassed myself. Actually, after getting warmed up it would’ve felt pretty good being out in the rain- maybe next time.
1 minute Warning
Conditions: Hurricanish
Disclaimer; Papagiorgio, NOT a professional, modify as necessary. YOU v YOU
Prayer – safety, injury protection, brotherhood
Mosey to Northside Middle School Breezeway
COP (Circle of Pain):
- Motivators x 5 IC
- LBAC x 10 IC(hold ’em up)
- Reverse LBAC x 10 IC(hold ’em up)
- Overhead Clap x 10 IC(hold ’em up)
- Cherry Pickers x 10 IC
- Shoulder/Chest Stretch
- Merks OYO x 5
- Imperial Walkers x 10IC
- Side Bends
- Slo Mo Squats x 10IC
- Downward Dog
- Worlds Greatest Stretch
The Thang N/S Middle School
- Tabata – second warm up
- Bench Work: bear crawl, crab walk, frog jump, duck walk, broad jump, lunge walk, high knees, carioke for a jaunt , Sprint home to shovel flag.
We did 3 exercises with 10 reps and then Select Cardio movement after each set
- Inclines Merkin x 10
- Bench jumps x 10
- Tricep dips x 10
- Decline merkins x 10
- Toe taps x 10/
- Elevated split squats x 10/
Various and Sundry other exercises:
Elevated side plank hip dip x 10/
Incline mtn climbers x 10/
Bench hop – 2 hands on bench hop up x 10
Reverse crunch x 10
Pistol squat prep x 10/
Butterfly hip thruster x 10 (?)
Feet elevated mtn climbers x 10
Bench Top merkins x 10
Elevated feet donkey kick x 10
Inch worm x 10
Hands elevated side plank – forearm on bench (1 minute)
Feet elevated side plank – both feet on bench (1 minute)
- 1 armed lateral armed pushups x 10, switch at 5
- Bench squat jumps x 0
- Knee ins x 10
- Step ups x 10
- Lateral step up x 10
- Bench seal squats – touch glutes w hands out x 10
6 MoM: 6 minutes of Mary for the last few minutes – out of time today, apologies to the workin’ Pax
COT (Circle of Trust) @Shovel Flag
+ Count-O-Rama
+ Name-O-Rama
+ Announcements: Hugo – 1 year anny on Saturday, FNG did not happen but would’ve been named Elsa (missed opportunity)
+ Prayer Request: injuries and Columbo daughter in work transition