• When: 2021-07-08
  • QIC: Papagiorgio
  • The PAX: T-Spot, Columbo (R), Handlebar, Dropped Call (IR- foot), Papagiorgio


Hurricane Elsa

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

  1. Inclines Merkin x 10
  2. Bench jumps x 10
  3. Tricep dips x 10

 

  1. Decline merkins x 10
  2. Toe taps x 10/
  3. 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. 1 armed lateral armed pushups x 10, switch at 5
  2. Bench squat jumps x 0
  3. Knee ins x 10
  1. Step ups x 10
  2. Lateral step up x 10
  3. 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 

 

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