August 29th, 2017 By kilowatt

An unseasonably cool drizzle and gentle breeze awaited 10 PAX.

We haven’t done it in a while. It’s time for No Mas to return. Credit where it’s due – Pox…first instance of No Mas goes back to 2014.

DISCLAIMER and mosey to basketball courts

WARMARAMA

All IC

• SSH X 15
• Merkins X 10
• Annie – 10 count each arm
• Windmill X 10

THE THANG

Partner up. Partners take turns doing each exercise across the width of the BB court working up the ladder until both partners complete all 9, then start working back down the ladder. The exercise pattern looks like this: 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1 – 6,5,4,3,2,1 – 7,6,5,4,3,2,1 – 8,7,6,5,4,3,2,1 – 9,8,7,6,5,4,3,2,1 – (then work back down) 8,7,6,5,4,3,2,1 – 7,6,5,4,3,2,1 …

Exercises are follows:

1. Run
2. Laterals (keep butt low to fight CBW)
3. Backwards Run
4. Karaoke
5. Frogger (jump squats)
6. Slalom (two foot 45 degree top)
7. Bear Crawl
8. Burpee Broad Jump
9. Power Skip

MARY

• IC: WW2 Windmills X 10
• Hold 1 min plank

COT

• Keep an eye on F3 Houston‘s needs and keep those PAX in our prayers
• Continued prayer for MC’s mom and Whatley’s sister-in-law
• Welcome FNG Washington

MOLESKIN

Always an honor to lead you guys. My apologies to my partner – Project – for getting the sequence mixed up…we would have made it all of the way through had I not got mixed up.

I know that retreaded WIB has become my calling card. In all honesty, I’d worked on an original corners workout with all new exercises based on Sugar calling out; but I ran out of time last night.

Exercises new to the PAX are bolded. I thought Annie was well-received – though I don’t know if 10 is enough reps for warmarama – open to feedback on that one. Credit for the WW2 Windmills goes to my neighbor FNG Mo from last week’s cruise, but I take all the blame for my poor cadence. Will attempt at the next Mary.

The heavens declare the glory of God; the skies proclaim the work of his hands.
– Psalm 19:1

---