May 16th, 2020 By Steel Cannon

9 PAX posted at Rolling Stone on Thursday to improve their minds and bodies.  Here’s how it went.

Short mosey to the basketball courts for some………..

Warmorama

SSH x 15 IC

IST’s x 15 IC

Hillbiliies x 15 IC

Windmill x 15 IC

Tempo Squat x 15 IC

Temp Merkins x 15 IC

Everyone grab a coupon.  Glad do see the cinder blocks are still at their home under the ramp to the out-building.  Mosey with said coupon to the teacher’s parking lot for the Thang.

The Thang:

Workout will be OYO, but we’ll do stop and start each set together.  Everyone line up with your coupon along the bottom edge of the parking lot, minimum 6 feet apart from each other, facing towards Moss Farm St.  This is the station A.  Station B is at the top end of the lot, maybe 35 yards or so.  We’ll do an exercise at Station A with the coupon, quadraphelia to Station B and do an exercise.  All reps are 15.  Repeat Station A and B workouts 3 times and plank it up for the Six for instructions on next set.

Round 1             Station A = Curls                           Station B = WWII’s

Round 2             Station A = Shoulder Press              Station B = Core Killers

Round 3             Station A = Derkins on coupon              Station B = Reverse Lunges (2=1)

Round 4             Station A = Bent over rows              Station B = Pretzel crunch (15 each side)

Round 5             Station A = Skull Crushers              Station B = Coupon squats

On Round 5, we carried the coupon to Station B.  Round 5 only got 2 cycles in instead of 3 due to time.

Return blocks to home.

 

Stop at the basketball court on the way back to Mary.  Line up against the school wall.  AYG to the end of the pavement and back to the school x 4.  Continue mosey to Mary.

 

Mary

 

Low flutters x 15 IC

Low dollies x 15 IC

Recover, recover

 

COT / Announcements

 

A vendor of mine (who has also became a friend).  His wife, Andi has 2 brain tumors.  She’s upper 30’s and they have two young daughters.  New diagnosis.  Prayers lifted up to Andi and the family.  May they find a way to treat it and everything work out.  God has a plan and may they strengthen their faith throughout this.

Praise for successful surgeries for Murdock’s 2.0 and Dutchboy.  Praise for MC to make it back out to the gloom.

Thanks given for FNG showing up this morning.  May he feel the love and brotherhood that we share at 5:30 and come back out for more!

Moleskin:

You may have noticed that all reps were 15.  5/14 is me and the M’s anniversary.  We celebrated 15 years this year.  I’m lucky to have her.  Take care of your M’s fellow Pax!  Also, I found out that Sugar and his M had an anniversary on 5/14 as well.  Happy Anniversary to you two as well!

Good effort put in by the Pax this morning.  Was a beautiful morning to get a workout in.  I hope that you all got a little something out of it.  Thanks for being there to help me get better.  A HUGE welcome back to MC!  Glad to have you back out there brother!  The gloom is not the same without you.  And Tclaps to bringing out FNG Malcom to join us!  We hope to keep seeing you both out there on a regular basis.  I appreciate my brothers of the gloom!

Always an honor,

Steel Cannon

---