September 29th, 2017 By Sparky

12 men (including Churchill showing off his new gym shorts) showed up to finish the week right. We did a quick warm-up in order to get out of the way of the grumpy golf club staff member. If we had stayed at the clubhouse much longer we risked being run over by a golf cart.

Warmarama

SSH x 20

Cotton Pickers x 15

Hillbillys x 15

Monkey Humpers x 15

The Thang

Mosey to soccer field at Central Park

Break in to 4 groups for 4 points workout

Round 1
Station 1: Merkins x 20
Center: 5 Burpees
Station 2: Wide Merkins x 20
Center: 5 Burpees
Station 3: Hand Release Merkins x 20
Center: 5 Burpees
Station 4: Diamond Merkins x 20
Center: 5 Burpees

Round 2
Station 1: Air Squats x 25
Center: 4 Burpees
Station 2: Mt Climbers x 25
Center: 4 Burpees
Station 3: Sumo Squats x 25
Center: 4 Burpees
Station 4: Lunges x 25
Center: 4 Burpees

Round 3
Station 1: Reverse Crunch x 40
Center: 3 Burpees
Station 2: Freddie Mercs x 40
Center: 3 Burpees
Station 3: LBC x 40
Center: 3 Burpees
Station 4: Low Flutter x 40
Center: 3 Burpees

Mosey to picnic shelter

Step-ups x 20

Dips x 20

WWIIs x 10

Repeat for 3 sets

Mosey to park exit

Side straddle up hill to first street

Low Dolly x 20

Sprint to next street

Squats x 20

Mosey to clubhouse entrance on Northgreen

Quad up hill to Mary

Mary

Heels to Heaven x 20

Pretzel Stick x 15 (each side)

Mason Twist x 15

Mole Skin

• Healthy Eating Challenge launches on October 1st. See daily email for details.
• Prayers for Stoli’s family as they support the recovery of their newborn baby who is in a hospital in New Orleans.
• Prayers for the victims of hurricanes in Puerto Rico, Houston, Florida, and all other areas affected by these storms. Prayers for the victims of the earth quakes in Mexico.

 

 

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