AO: f3afton
Q: Big Blue
PAX: Iron City, Dial-up, hokie_pokie, Geppetto, Phidippedes, Buck, Spaz, Ice Bath, Opie, Big Blue
FNGs: None
COUNT: 10
After a little poking last night from Iron City, I thought I should give all those that missed my bday beatdown a second opportunity at doing 60 of several exercises. Thanks for showing up, always an honor to lead.
WARMUP: Mosey around the parking a couple times with high knees, butt kickers, karaoke, lateral shuffles thrown in. Circle up for SSH, IST, PP, Windmills, Yurpees, and MC
THE THANG: Mosey to tennis courts. Rock around the Clock. Perform 5 reps of an exercise at each corner then run to middle of center court net and out to next corner for all 12 corners. Exercises included – Burpees, lunges (5 each leg), leg lifts, diamond merkins. I had 4 more exercises but ran out of time, I’ll try to do better next time.
MARY: seated abs clockwise/counter clockwise circles, crunches with legs raised, 2 up – 1 down, side crunch left/right, mason twists,
ANNOUNCEMENTS: Mt. Afton Planning 12/4 at Big Blue’s. Holiday Party 12/11 at HighBranch
COT: Prayers for Troester family (son committed suicide), Thomas family (father died suddenly last Sat), all those suffering mentally and physically.