The “173/192” workout

The PAX: Kojak, Rickshaw, Geppetto, Hokie Pokie, Opie, Big Blue, Zacchaeus, Iron City, Phidippedes, Spaz
Q: Spaz

 

In celebration of the opening of the first Dairy Queen on June 22, 1940, we set out to burn enough calories to validate a visit to the DQ.

 

Warm-a-rama

Mosey a lap around the parking lot and circle up by the front corner.

  • SSH x 10 IC
  • IST x 12 IC
  • Penny Pickers x 10 IC
  • Windmills x 10 IC
  • Arm Circles forward first, and then back
  • Michael Phelps

 

The Thang

Partner up (1 block plus 2 bricks per pair).  Head to the medical building.

In recognition of the 173rd day of the year, partner 1 did 1 man maker, 7 regular curls, 3 forearm curls with the block, while partner 2 did SSH with bricks in hand. Partner with the block was the timer to swap exercises.  Perform the “173” exercise five times and SSH 5 times.

Indian run around the medical building.

In recognition of 192 days left in the year, partner 1 did 1 man maker, 9 shoulder presses, 2 forearm curls with the block, while partner 2 did SSH with bricks in hand.  As above we did each “192” and SSH exercise 5 times.

Indian run around the medical building.

Partner 1 grabbed the block and did 10 left arm lawn mower pulls, 10 right arm lawn mower pulls, and then 10 bent over rows.  All while partner 2 was performing brick punches while holding the air chair position. Partner with the block was the timer to swap and we did each exercise 4 times.

Finally, partner 1 riffle carried block to the lower curb and left it at the curb, then ran back to partner 2 who is air chairing on the wall with their choice of brick punches, presses, stiff arm brick holding out front, whatever … pax choice.  When partner 1 arrived from the curb, partner 2 then ran to the curb and riffled carried the block back. Partner with block was the timer to swap … until you did both exercises 4 times.

 

Mary

Low flutter x 10 IC

Dead cockroach x 10 IC

Stretches were Down Dog, Cobra, and Reverse Prayer.

Recover, recover

 

Announcements:

  • 6/25: Can Can Beatdown / food drive for food pantry at St. James Catholic Church.
  • 7/29 & 7/30: 24 Hours of Booty
  • 9/9 & 9/10: Blue Ridge Relay (BRR)