Move up!

Move up!

QIC: Wobegon

Date: 7-16-2019

PAX: Gucci, Sour Mash, Schneider, Boomerang, The Singing Cowboy, Goofy, Burlap, Fender, TPS, Bulldog, DJ F,

It was humid. It was fun. It went like this.

First, the EC runners rolled in. The cars kept coming. We made a circle, cracked jokes, gave intros and short disclaimer and then….

Warm:

• Side Straddle Hop
• Imperial Walker
• Arm Swirly Things Forward, backward
• Seal Clap
• Whirly with the clap or Abe I don’t know what things are called…..

The Thang:

Move on Up!

• 5 cones
  • 25 Side Straddle Hops, 5 kettle bell swings
  • Calf raises
  • LBBC
  • Merkins
  • Squats
• Perform the exercise at your cone until pax at cone 1 is done with SSH/Swings and yells to “Move on up”, bear crawl to next cone, repeat-o. Two rounds.

Blocks!

All done IC, 15 reps:

• Curls
• Skull Crushers
• Bent Row
• Bus Driver

Repeat-O, 10 reps.

Tabbata Cardio!

20 seconds on, 10 off, 3 rounds:

• Fast Feet
• High Knees
• Plank Jacks
• Toy Soliders

Wall Work!

Apollo Creed to the wall

• In People’s Chair
• 5 jack reachers down the line
• Repeat-o with 10.

Table work!

Apollo Creed back to the picnic tables

• 5 dips
• 5 left leg raises
• 5 dips
• 5 left leg raises
• Repeat-o with 10 reps.

7 Minutes of Mary by Committee

• Penguin Crunches, 10
• LBC, 10
• Arm Swirly Things 5 each way
• WW2 sit-ups, 15 OYO
• Heels to Heaven, 20
• Mutton Crunch, 10 each side
• Superman-Banana
• Box Cutter, 15

Done!

Announcements:

• Bells and Whistles: dulcet tones of Manscape on the Q
• Sour Mash Hells Bell’s bring a kettle bell
• Fender is working on an F3 table at Arts For Life event on 9/26. Details: artsforlifenc.org/riseandshinews, request sitting with Marty Edwards.

Prayer:

• Bulldog taking 5 freshman girls to the lake for a few days. Prayers for him.
• YHC’s wife recovering from surgery
• Peacemaker’s wife recovering
• Fender’s wife delivering a baby any minute.

Always happy to be in session at Parliament for a great non-running workout.  Keys are…somewhere. Check the little birdhouse hanging from the tree by the parking spaces. Thanks for the chance to lead.