With Memorial Day serving as the the unofficial start of summer, YHC, born and raised in Baltimore, Maryland, thought it was appropriate to have several “crab” exercises in honor of the millions of steamed crabs that will be consumed over the course of the summer.
Warm-up:
- Side Shuttle Hop – 25x
- Good Mornings – 10x
- Sumo Squats – 15x
- Windmills – 15x
- Merkin – 20x
- Spider Man – 20x
- Low Country Crab – 12x (We were challenged in trying to keep our balance.)
- Sir Fozio Arm Circles – 10x forward, 10x backward
- Imperial Walkers – 15x
Workout:
- Suicides (cones placed 10 yards apart) of Bear Crawls, Crab Walks, and Wheel Barrows. Partner performed LBCs and slow flutter kicks while his partner was crawling.
- Lining up in a straight line on the sports field, we did 5 Merkins, rolled over, and did 5 crab dips down the field … total of 10 sets.
- Back to the starting line to run 40 yards down the field and 40 yards back. First leg = karaoke. Second leg = backwards run. Third leg = forward run.
- Ran to the rock pile. Performed pyramid exercises … curls, rows, tricep extension, overhead press … total of five sets. 10 reps –> 15 reps –> 20 reps –> 15 reps –> 10 reps each exercise.
- Ran back to the sports field for Mary.
Mary:
- Slow flutter leg kick – 15x
- Freddie Mercury – 15x
- World War II Sit-ups – 15x
- American Hammers – 20x
Name-A-Rama
Announcements:
- Nickelback reminded the PAX of the Trali’s Run on Thursday, June 11th. Come out to Brier Creek Community Center at 8:00PM. Run to Trali’s, consume a pint or two of your favorite beverage, run back to Brier Creek Community Center.
Prayers:
- Spurrier’s in-laws are traveling to Arizona to attend a graduation ceremony. Pray for safe travel.
- Spurrier took us out on a closing prayer.
