Stovepipe had been forewarned to leave SSH’s out of his warm up session due to the fact that YHC had 150 SSH planned during the Gladiator workout to follow.
Warm up:
Stovepipe had the Pax mosey across the street from the park to the lit storage facility parking lot for a few rounds of Cotton Pickers, Imp. Walkers, Arm stretches, Bent over quad stretches, M. Phelps arm swings
The Heat:
YHC took over from there and had the Pax follow him to the “death rails” for 2 rounds of accent spider man rail crawls. Following the rail crawls a short briefing of the Gladiator was given and the work was off to quick start of the following all in cadence.
50 SSH, 20 Triceps Dips, 40 Air Squats, 30 Mountain Climbers, 20 LBCs, 20 Merkins with full rotation, 20 up & down planks. Immediately back to the “death rails” for another round of Spider Man rail crawls.
Rinse & Repeat for round 2. No time left to start round 3 – no worries, YHC would then suggest that no good workout could end without a round of Burpees x 10 OYO.
Mosey on back toward the park but not before stopping at the guard rails out front for another round of Tricep Dips x 30 IC and a few Jack Webbs 1:4 ratio x 5 before moseying on back to the tennis courts for Mary.
Mary: Q given back to Stovepipe
American Hammers x 25 IC, plank a rama hold while 4 Paxes call out a 12 count, Super Man holds for 10 count, Super Man – starfishes x 10 IC
COT:
Announcements of CSAUP at Womble Park Saturday at 6 AM, Christmas party at M4L’s house Saturday evening – bring $15 for some good cause other than to fund M4L’s Christmas this year and hopefully he’ll not serve us Bologna sandwiches when he swipes your credit card at the door!
Prayer requests: Crab Legs dealing with ALS, Beeter out for rest of the year due to foot injury, Tony dealing with cancer, our troops and their families back home, and Biff.
BOM:
YHC read Paul’s words to the Ephesian church in Ephesian 2:10 “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do”. YHC challenged the Pax to go forth and do good works at every opportunity we are given this day and especially during this Christmas season b/c God created us to do so and we need to pay it forward at every available opportunity.
Count-a-rama / Name-a-rama
Stovepipe took us out in prayer
Enjoy the rest of your week, YHC Double D
