- Workout Date - 12/04/2014
- Q In Charge - Semper
- The PAX - Flay, Ashley, Sanchez, Clapper, Rocky Top, Cataract, Snip-It,
- AO -
Lunges IC x10
Merkins IC x11
Elbow Plank Jacks x10
Quick Mosey to the Tennis court for:
Dead Cockroaches x20
Hello Dollies(or Rosilitas from YHC) x20
Hello Dollies x20
Mosey to the 1st shelter. All PAX grab the Picnic Table and head down to the other shelter to get other picnic table. Split in 2 groups of four and take each picnic table to the bottom of YHC’s hill. Circle up for a shoulder warm up of Jack webbs up to 4 pushups/16 air presses and back down. Each team take their picnic table up the hill, complete sets of workout at the top take table back down hill and complete set of exercises. Exercises are:
1st trip, 10 dips at top, 10 squats at bottom
2nd trip: 10 dips, 10 derkins at top, 10 squats 20 flutters at bottom
3rd trip: 10 dips, 10 derkins, 20 Russian twists at top, 10 squats, 20 flutters, 10 jump squats at bottom.
4th trip: 10 dips, 10 derkins, 20 Russian twist, 5 burpees at tope, 10 squats, 20 fluters, 10 jump squats, 20 arm circles at bottom
Circle up on YHC for another round of Jack webbs. Up to 5 Pushups/20 air presses. #shoulderssmoked
Move picnic table out of the way to finish taking the hill just by sprinting to top and back down completing the excercises:
5th trip: 10 dips, 10 derkins, 20 Russian Twists, 5 Burpess, 10 Incline Merkins at top, 10 squats, 20 flutters, 10 jump squats, 20 arm circles, 20 Lunges at bottom.
6th and final trip: 10 dips, 10 derkins, 20 Russian Twist, 5 burpees, 10 incline merkins, 20 SNOWANGELS #theysuck. back down to the bottom for 10 squats, 20 flutters, 10 jump squats, 10 arm circles, 10 lunges, and 20 elbow plank jacks. #dead. PAX gather the picnic tables and take the back to the the shelter and #jailbreak back to the tennis courts. Or was YHC the only one jail breaking?
Burpess x10 OYO
Greer Christmas Party this Sunday
Pray for Ashley’s friend in need of help, and for Wyatt
Flay’s mother is doing well and back in Colorado
Sanchez’s wife’s family drama needs prayer
WE NEED MORE FNGS!! REACH OUT!!