Exploring the AO
QIC: Ziggy Stardust
Date: 8/31/2021
PAX: Tonka, Sea-Man, Crash, Goofy, Organ Grinder, Starfish, Ziffle, Ziggy stardust (QIC), 60 MINUTES, Harden, Schneider, Sassy
I realized we hadn’t been out to the basketball court or the hill for a while, so decided to take a little tour of that part of the AO.
We first warmed up at the parking lot with:
SSH x 15
Broga (sun salutations)
Abe Vigoda
Whirlies
Imperial Storm Troopers
The PAX then chose blocks and we walked to the back of the school to the court. Forgot how dark it can be at 5:30 am!
THE THANG:
Four Stations at each corner with four exercises in sequence (tabata style):
#1 Merkins: 1. hand raise 2. diamond 3. wide 4. regular
#2 Core: 1. kettle bell swings 2. American Hammers 3. low flutter 4. WWII
#3 Chest/Arms: 1. chest press w/block 2. skull crushers 3. bent over rows 4. curls
#4 Legs: 1. squats 2. lunges 3. monkey humpers 4. calf raises
PAX divided into small groups at different stations. Four rounds doing each in sequence – first round all the 1’s, next round the second listed, etc. , with 1 minute per exercise with 15 seconds rest to get to the next station.
HILL WORK
Everyone climbed to the top of the hill and chose partners
Round 1:
Partner 1 did LBCs while Partner 2 went down the hill, did 2 burpees, and came back up, Partner 1 then does the same.
Round 2: Freddie Mercs
Return blocks and gather in the parking lot for Mary, joined by four runners (60 Minutes, Schneider, Hardin, and Sassy)
Various ab exercises, hold plank to the end.
Time!
No Announcements or Prayer Requests
YHC took us out, with prayers for Boomerang and his family, for those dealing with aging parents, for the victims of the hurricane in Louisiana, and all unspoken prayers.
Great to get Tonka out this morning and to see one of our ‘new guys’ Ziffle make it out to a weekday beatdown.
The usual strong work by all! Honor to lead.
