The Double Dutch Bus

10 PAX gathered in the gloom at #Pitchfork to celebrate and support YHC’s Birthday Q/VQ. Little did they know they would be taken for a ride on the Double Dutch Bus and have their jump rope skills, or lack thereof, exposed. All were thankful it did not turn into a SNOT WOGGLE. It was noticed that one specific PAX decided to fartsack and “miss the bus.” He shall remain nameless, but his nickname has 3 letters which starts and ends with same vowel and his desire to be the next Spud Webb seems to diminish with every week that passes.

Warm Up X 15 IC
-SSH
-Hillbillies
-Windmills

This AMRAP workout was strategically planned so YHC would not have to count under circumstances of diminished oxygen levels:
30 seconds on with 10 second breaks in between
-Merkin
-Renegade Rows
-Goblet Squat
-Curls
-Lunges
-Tricep Ext

Break into groups of 3 at the bus circle to rotate through 3 stations:
1) Jump rope
2) Burpees
3) Run 1 lap around the bus circle (speedway)

Repeat set of 6 exercises with 30 seconds on with 10 second break from above

People’s chair while each PAX took a turn on the jump rope
25 jumps X 2

Circled up for a 30 seconds on with 10 second break oblique routine:
-American Hammer
-Pretzel Crunch (30 seconds each side)
-Peter Parker with Merkins
-Plank Jacks
-Woodchoppers with dumbbells (30 seconds each side)
– Side bends with dumbbells (30 seconds each side)

Announcements
Blue Ridge Relay Teams are forming
Need Q for #Pitchfork Sat (tomorrow)

Prayer Requests
Lindsey Motley family
31 year old teacher at Hillcrest passed away
Presidential Campaign/Leadership of country

Praise Reports
Greg Gibbons improvement
Improved blood work for ATM

Gentlemen, it is always a pleasure. SYITG

Dr Phil