The Banjo Dilemma

6 men entered into the starting gate but on 5 exited.  Our elder statesmen at #TheGate (Banjo) came in on only one good leg.  As pulled in, he rolled down his window to let us know he was not the full Banjo (more like a ukulele).  Since he made the effort to exit the fart sack he should give it a try.  Made it a quarter of the way into the work-out a decided not to push it mush more.  Much respect for trying when you know one of you tires are flat!

Warm-up

SSH x 25 IC

IW x 20 IC

4 ct slow Merkins x 10

LBC x 25 IC

Boxcutters x 10 IC

Squats x 20 IC

Lap around AUMC

The Thang-  1:4 exercises

1 Fairy Jack : 4 Smurf jacks (up to 5 and back down)

Mosey to blocks and grab your favorite one!

Modified Jack Webb

1 block merkin : 4 overhead block presses / 4 block curls (odd merkin do OHP, even merkins do curls) up to 6 and back down

Run around AUMC

Heavenly Dolly’s

1 Heels to heaven : 4 dolly’s- up to 5 and back down

LBC x 30 IC

Run around AUMC Head to vehicles for some more 1:4 fun

1 single Leg Romanian dead lifts (1 mean on each leg) : 4 dips- up to 5 and back down

Mosey to blocks

1 block Squat to 4 curls- up to 5 and back down

Run Around AUMC to upper parking lot

Erector Medley (Air Humpers)

Two Leg Erectors x 15 IC

Single leg Erectors x 10 IC (ea. Leg)

LBC x 20 IC

Flutters x 20 IC

10 Burpees OYO

COT:

Respect and prayers for all the pax running in the Spinx this weekend.  Make us PROUD!!  Mens small group bible study on Tuesday mornings @ 6:35 Broadway Bagel.   Prayers to all the unspoken concerns.

As alway, it was a privilege to lead and follow!

LB- Out