ABC's & 123's

  • Workout Date - 02/17/2016
  • Q In Charge - Quickie
  • The PAX - Hard hat,ACA,Caliendo,Inspector Gadget, Caviar,Clip-on,Double Windsor, Gilligan,Bondo,Quarter Pipe and YHC
  • AO -

I haven’t been to Gideons house too many times maybe once a month or so but I knew that when my son was in the hospital my brothers took up a collection for my family and Gideons was one of the places that gave so I want to give back. So it went down like this…..

Warmup

SSH X 21 I lost count

MC X 20 that’s enough let’s mosey down to Pendleton street church

The Thang

I took a page out of Icemans playbook with the escalator

10 Merkins run to the top of the steps

10, 20 LBCs back to the bottom

10,20,30 Squats to the top

10,20,30,40 Plank Shoulder Touches to the bottom

10,20,30,40,50 Arm Raises to the top

10,20,30,40,50,60 Calf raises to the bottom

What goes up must come down! Back down to 10 Merkins! Plank until the 6 gets done. Mosey up to Pete’s parking lot for the exercise I named Wall of Fire.

All the PAX sit in the People’s chair while one at a time everyone does 10 LBCs and then 10 reverse LBCs. My legs were smoking! Mosey back to the Gideons house parking lot for 6 MOM

Leg Flutters X 20

The Alphabet! Laying on your back spell all the letters in the alphabet without putting your feet down. As we get to V I lost my place and had to think about it W,W,W was next! Aye! Almost time so we did Guantanamo’s until time expired

Prayers and announcements

GHS 5K and Half marathon Feb 27

Double Windsor is putting together a BRR team

Mud run in April

Prayers for all those mentioned COT

YHC took us out in prayer

SYITG

Aye!

Quickie

 

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