Great morning to post! 26 Pax did so at North Hills- All veterans so we got to it.
Warm-up:
ssh x 25
good mornings x 12
windmill x 15
Fazio arm circles x 10 x 10
mountain climbers x 20
The Thang:
Start in the center of Parking lot-
run to one end -merkins x 5
return to center or parking lot -Al Gore’s x 5
run to other end of parking lot- derkins on fence x 5
Return to center of parking lot- plank until all pax finish.
Repeat;
run to end -merkins x 10
return to center-Al Gores x 10
run to other end derkins x 10
return to center -plank
Repeat;
run to end-merkins x 15
return to center- Al Gores x 15
run to other end- derkins x 15
return to center- plank
Repeat:
run to end-merkins x 20
return to center-Al Gores x 20
run to other end- derkins x 20
return to center-plank
Repeat:
run to end-merkins x 15
return to center-Al Gores x 15
run to other end-derkins x 15
return to center- plank
Repeat:
run to end-merkins x 10
return to center- Al Gores x 10
run to other end-derkins x 10
return to center-plank
Repeat:
run to end-merkins x 5
return to center-Al Gores x 5
run to other end-derkins x 5
return to center-plank
Larry David gave us a 10 count in plank- Recover- 10 burpees oyo
Recover jog to the top of the damn hill (Sisyphus)
10 burpees oyo
run down Sysphus- Countrywide made a comment -so we stopped mid way- 5 burpess oyo- continue running down to the bridge-
Bear crawl across the bridge then return bear crawl across the bridge – recover-
over to the rocks-grab a rock
curls x 20-pass rock to the right
overhead press x 20- pass rock to the right
tricep extension x 15- pass your rock
bent rows x 15-pass rock
Dying cock roaches x 15??- return your rock.
Gather at the bottom of Sisyphus – 5 burpess oyo
Run to the top of Sisphus- squat until Pax finish-
5 burpees oyo ( I think)
run back to the front lot for Mary:
LBC x 25
Freddy M x 25
Heels to Heaven x 25
Done.
Announcements:
Countrywide is leading a great Bible study- I forget the name-get with him- Thursdays-7 am at N. Hills
Prayer Request:
Geddys Family Friends Daughter- battling illness, – shooting of family friends son. Spin Class continued prayers to you and your family.
if I left something out I am sorry- thoughts/prayers
Elsinore graciously led us out in BOM- thank you brother.
Pax showed up and North Hills today and got after it! Great start to a Monday-great group- Lets get it Done! Thanks for allowing me to lead. Fudd
