AO: ao-yard
Q: Deuces
PAX: Saints (67/135), Quick Release (69/175), Yard dog. 25/50, Bale, Osceola, The Floaties (25/100), Sloba Mitic, Squid (Ryan Smith), Squeeky, Coconut, Ted Lasso, Francisco Landaeta, Bandwagon, Double Dribble
FNGs: None
COUNT: 15
CONDITIONS: Cool and Sunny
WARMUP: SSH, LBACs, PPs, TTT w/ Rocking Chair
THE THANG: 10 Round Node Workout With Coupon:
– Course has 7 nodes and a home base
– During each round, do that round’s exercise with coupon at each node
– Carry coupon to all nodes
– At last node, drop coupon and run to home base and do home base exercise.
– Run to coupon at last node and do next round.
– Rinse, repeat.
Q: Deuces
PAX: Saints (67/135), Quick Release (69/175), Yard dog. 25/50, Bale, Osceola, The Floaties (25/100), Sloba Mitic, Squid (Ryan Smith), Squeeky, Coconut, Ted Lasso, Francisco Landaeta, Bandwagon, Double Dribble
FNGs: None
COUNT: 15
CONDITIONS: Cool and Sunny
WARMUP: SSH, LBACs, PPs, TTT w/ Rocking Chair
THE THANG: 10 Round Node Workout With Coupon:
– Course has 7 nodes and a home base
– During each round, do that round’s exercise with coupon at each node
– Carry coupon to all nodes
– At last node, drop coupon and run to home base and do home base exercise.
– Run to coupon at last node and do next round.
– Rinse, repeat.
Node Exercises (10 reps at each node. On blockie round, do 5 reps at each node):
– Round 1: Overhead press
– Round 2: Lunges
– Round 3: Bench press
– Round 4: Arm curls
– Round 5: Rows
– Round 6: Declined merkins
– Round 7: Triceps Dips
– Round 8: Squats to calf raise
– Round 9: Blockies
– Round 10: Merkins at alternating sides of coupon
Home Base Exercises (25 reps):
– Reverse crunch (leg raise pressing hips up at top of motion)
– Gas pumpers
– Hip dips (25 per side)
– Hip thrusters
– Leg lifts
– Donkey kicks
– Superman
– Crunches (opposite arm to leg)
– Get-ups
– Big boy sit ups
MARY: n/a
ANNOUNCEMENTS: Need volunteers for summer lunch program at LVFirst
COT: Prayers and praises lifted up