11 Pax posted on the AstroTurf at Disabled List this morning. Pleasant conditions with 63 degrees and a slight breeze. A few voyeurs watching us from afar…mostly on their way to the fern, perhaps wondering if they could walk up and join in… with that question in mind…Epoxy achieved a reverse Billy Zane by demonstrating a secret power he was not previously known to possess.
F3 Disclaimer / Recovery Road Disclaimer: YHC is not a professional. You are exercising at your own risk. Please consult with your doctor before beginning an exercise program. If it hurts, stop doing it and pick another exercise. If you think it’s going to hurt, pick another exercise. If your form stars to fall apart due to fatigue, start skipping reps to keep better form.
YHC must have been suffering a bit of weekend mind lag, as several times he flip-flopped doing “down” counts with numbers, mixing up simple four counts, calling out one exercise but leading off with another…ah Mondays
AstroTurf: Dice Standard Warm Up
25x SSH, slow pace (2 per 4 count cycle – 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10X Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat Stretch
15 Q Count Standing Leg/Leg stretch, switch
15 Q Count Plank Calf Stretch, switch
15 Q Count Butterfly Stretch
15x Standard Merkin Warm Up
McAlister’s Deli Fountain: Push-up Pyramids
Derkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
Standard Merkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
Irkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
During our circle up around the fountain beat down, out of the gloom appeared a woman in full workout regalia (Tight jog bra/spandex tank, yoga pants taunt at mid calf, 2 inch sponge heeled gym shoes, and a scrunchy) She proceeded to confidently insert herself into the circle right next to Epoxy….apparently he was the least intimidating / best looking / sweetest smelling / friendliest appearing in our bunch.
With a quizzical Spock eyebrow Epoxy turned to her and before his gentle greeting she spoke up “Is this the boot camp work out?”
To which the pax scuttle reports he replied by invoking his Jedi mind trick “Yes, but this is not the one you are looking for” and she was quickly and politely directed towards the fern around the bend…where we believe we encountered a mixed boot camp last week.
JCP Fountain:
15x Alternating Left/Right Step Ups
15x Dips (several pax doubled up)
12x Alternating Left/Right Step Ups
12x Dips (several pax doubled up)
10x Alternating Left/Right Step Ups
10x Dips (several pax doubled up)
15x Slow Count Derkins
Mary AstroTurf:
25x LBC (doubled up)
25x A. Hammer (doubled up)
20x Box Cutter
20x Reverse LBC
20x Low Slow Flutter
20x LBC (doubled up)
20x A. Hammer
– Done
Epoxy’s Derkin/Merkin/Irkin Count: 15+75+75+75+15= 255 and he was ready for more.
Announcements:
July 4th convergence (this Saturday): Only two places to post with cofeeteria to follow.
6:30 AM – at Catalyst (Carroll Middle School) or at Ambassador(Chavis Park)
Prayer Requests:
Tiger Beat and family
Ron Burgundy and family
Boy Scout Troops at Philmont in New Mexico
BOM:
Geddy took us out
-Dice
