Was it enough to get me a free Danger Zone t-shirt from Burt with my first DZ q?
9 faithful arrived early and Rio came screaming in on his bike with 15 seconds to spare, almost time to get off and take off his helmet – Lets go men, Jog to bottom of hill (1 burpee) back to the top – Tribute to Banjo
Back in parking lot, circle up for Warm up
GM x 20, SSH x20, Imperial Walker x20, Windmill x20.
Jog over to the Basketball courts
In honor of my daughter Lilly who wanted to help plan the workout with something new – Chery picker across both courts – first court right leg, second court, left leg, sprint back
Peoples chair along the fence – arms up 10 count, legs (alternating) up with 5 counts down the line, followed by regular 5 count
Split into groups of two– Indy 600
Partner 1 begins running around the circle, Partner 2 starts 150 merkins. When partner 1 finishes loop around parking lot, flap jack and continue counting at same number.
Exercise continues with squats x150, LBC x150, CDDs x150 – As a side note, this type of exercise tends to spread the PAX a bit – and makes it hard for Burt to keep up his usual pace of mumblechatter.
Mosey over to picnic tables with a quick Tribute to Banjo in between and a squat hold for those of you who ran up the hill quickly
Alternating LR step ups x20
Irkins x20 – table top
Dips x20
Repeat all with Irkins done at bench level
Jog over Basketball court for Mary – but first a quick jog up and down the stairs to the volleyball courts – 3x
Mary
WW2 x25, Freddy Mercury x15, 6 in leg hold until finished
COT –
Announcements – 2nd F at Pharmacy next Thursday – QIC – hates that I will miss it
Prayers – Callahan’s new job (praise), Saban (upcoming F3 break for vacation and snipcation – bag of frozen peas recommended)
Yours truly took us out – What an honor to lead this Group of Men!
