- Workout Date - 08/20/2018
- Q In Charge - Spackler
- The PAX - Ashy Larry, Inspector Gadget, EIEIO, Honkers, Generic, Double Windsor, Slow Pitch (welcome), Kilowatt, Soda, Hacksaw
- AO - Dog Pound
SSH x 30 IC
IW x 20 IC
Dancing Bears x 10 IC
Merkins x 10 IC
Arm Circles to get ready
Body Builders x 10 IC. This is an 8 count exercise basically adding a plank jack to a burpee.
Mosey to the rock pile and everyone grab a rock. Time for a FLORA 1-2-3. Dora’s evil stepsister.
1. 100 Merkins. P1 holds plank with feet on a rock while P2 does 10 merkins. Flapjack
2. 200 LBC’s. P1 holds 6″ and extends rock over chest while P2 does 20 LBC’s with rock high on chest. Flapjack
3. 300 Goblet Squats. P1 does 25 goblet squats while P2 holds low goblet squat. Flapjack
This went a little faster than I thought. Even thought the mumble chatter was getting bad, I decided to do a
Burp and Merk. We did this all the way to 10 and back down to 1. Starts with a burpee and a merkin. 2nd burpee has 2 merkins and so forth. Crowd Pleaser.
30 rock curls OYO
20 overhead triceps extensions OYO
Crab jacks x 10 IC
Crunchy Frog x 10 IC
Heals to heaven x 10 IC
Flutters x 10 IC
Gadget’s family. His mom and his brother n law need prayers.
Ashy Larry family and all men in Gideon House.
Fabreeze Graduation tomorrow night and Gideon House.