AO: Sandlot
Q: Redcoat ,
PAX: Church League, Chubbs (AKA JT Thoms), Venus, Redcoat, Boardwalk, Hackeysack
FNGs:
COUNT: 7
CONDITIONS: High 40s
WARMUP: X-Wings (SSHs), Imperial Walkers, Willie Mays Hays, Michael Phelps, Arm Circles
THE THANG:
Mosey to Thrasher Park for “Force Pulls”:
11s:
– 1 pullup or inverted row, 10 groiners
– 2 pullups/row, 9 groiners
– Etc
– 10 pullups, 1 groiner
Mosey back to Lilian Webb Park for “Death Star Trench Runs”:
Starting approx half way around perimeter sidewalk, past the gazebo:
– Run half way around perimeter of Park, run straight across lawn back to starting point
– Bernie Sanders same path, around perimeter, run (normal) back across to starting point
– Facing in, towards center of hemisphere: follow same path doing sideways shuffle/hops; run home
– Facing outwards: sideways shuffle; run home
– Facing inwards: same path, sideways grapevines; run back
– Facing outwards: sideways grapevines; run back
– 10 merkins buy-in before every exercise
Short mosey to splash pad for “R2D2s”:
– Reverse lunges (20)
– Dips (20)
– 2 sets
Mosey up the stairs for…
MARY:
– American Hammers
– Rope pulls
– Flutter kicks
– Supermen
– Low plank into J-Los
Small bit of breathing/yoga until time
ANNOUNCEMENTS:
5/9 hang at Casa de Venus
COT:
– Praise for school decision in Chubbs’ family, for which his son is PUMPED!
– Prayers for Church League’s 2.0s, sick with a funk this week, and for M with them
– Prayers for Boardwalk’s M at work this week with a large conference at North Point Church, and Boardwalk with 2.0s
Q: Redcoat ,
PAX: Church League, Chubbs (AKA JT Thoms), Venus, Redcoat, Boardwalk, Hackeysack
FNGs:
COUNT: 7
CONDITIONS: High 40s
WARMUP: X-Wings (SSHs), Imperial Walkers, Willie Mays Hays, Michael Phelps, Arm Circles
THE THANG:
Mosey to Thrasher Park for “Force Pulls”:
11s:
– 1 pullup or inverted row, 10 groiners
– 2 pullups/row, 9 groiners
– Etc
– 10 pullups, 1 groiner
Mosey back to Lilian Webb Park for “Death Star Trench Runs”:
Starting approx half way around perimeter sidewalk, past the gazebo:
– Run half way around perimeter of Park, run straight across lawn back to starting point
– Bernie Sanders same path, around perimeter, run (normal) back across to starting point
– Facing in, towards center of hemisphere: follow same path doing sideways shuffle/hops; run home
– Facing outwards: sideways shuffle; run home
– Facing inwards: same path, sideways grapevines; run back
– Facing outwards: sideways grapevines; run back
– 10 merkins buy-in before every exercise
Short mosey to splash pad for “R2D2s”:
– Reverse lunges (20)
– Dips (20)
– 2 sets
Mosey up the stairs for…
MARY:
– American Hammers
– Rope pulls
– Flutter kicks
– Supermen
– Low plank into J-Los
Small bit of breathing/yoga until time
ANNOUNCEMENTS:
5/9 hang at Casa de Venus
COT:
– Praise for school decision in Chubbs’ family, for which his son is PUMPED!
– Prayers for Church League’s 2.0s, sick with a funk this week, and for M with them
– Prayers for Boardwalk’s M at work this week with a large conference at North Point Church, and Boardwalk with 2.0s