A PAX of 20 showed up for a beautiful non-rainy (for a change) Monday. What a way to start the week! Good showing considering many had the day off. No FNG’s however we did have a visitor from Charlotte F3, welcome. We headed off to the upper parking lot to warm up and get our groove on. Quick count of 20 and warm ups begin.
The THANG
Warm up jog to upper parking lot
SSH X20
Good Mornings X10
Wind Mill X10
Fazio Arm Circles X15 Reverse X15
Merkins X10
Mountain Climbers X20
Imperial Walkers X20
Lined up and lunge walk 1,2,3 on 4 burpee around the parking lot and it is down sisyphus to the bridge for some rock exercises.
Curls X10
Overhead Press X10
Squats X10
Overhead Tricep Curls X10
Pass your rock to the right rinse and repeat X3
Count off in 2’s. Group1 – 10 Burpees, run backwards to first curve, bear crawl to next curve, crab walk to next curve and run to top, Group 2 – run backwards to first curve, bear crawl to next curve, crab walk to next curve run to top, 10 burpees. Plank Hold when done.
Burp to Merk – Burpee to Merkin, Burpee to 2 Merkin….up to 10. This exercise proved to be all that it was advertised. Look for more of them in the future.
Run around the lot and back down sisyphus for some Merry at the bottom:
LBC X20
Windshield Wipers X10
Heels to Heaven X15
Rosalitas X10
Back up the hill for more Merry:
Chillcutt Peter Parkers X10
American Hammer X40
After Name o rama, the announcement was Forum at noon at Panera off Strickland. Q read Proverbs 23 15-18. No Prayer requests were made and Faba Bean took us out with a prayer that covered it all. Thank you all for allowing me to come out and lead on this wonderful day. Special cudos to Larry David and Box Jump for trying to keep me straight on what to say to keep the PAX together.
