AO: Afton
Q: Big Blue ,
PAX: Vegemite, Opie, Iron City, Zacchaeus, Lil Brother, Spaz, hokie_pokie, Big Blue, Shooter, Phidippedes, Ice Bath
FNGs:
COUNT: 11
It was great being back out in the gloom. Always a pleasure to lead this group of men
WARMUP: one lap around parking lot, circle up- IST, windmill, mountain climbers, merkins, Apollo Ono
THE THANG: mosey to tennis courts, 1 legged wall sits 30 sec each leg x 2. Duck walk across courts (keep your butt down), single leg calf raises, 5 count lunge walk back, single leg calf raises. Single leg hops, Bonnie Blairs, lateral hops, twist hops, glute bridge walkouts, repeat previous 5 ex.
Mosey to shelter grab 2 bricks along the way.
Single leg deadlifts, squats with 5 sec hold, repeat.
Step ups with knee extension.
Shoulder work with bricks we- seal claps, side arm lifts, alleluia raises, reverse fly, take a quick lap and repeat.
MARY: RBC, low flutter, dumbbell torture tucks, dumbbell crunches, dumbbell bicycle passes
ANNOUNCEMENTS: soggy bottom event on May 2, Phidippedes is moving to Asheville ( this was most likely his last Wednesday beatdown)
COT: prayers for Lil brother and zaccheus’s sons on 8th grade field trip and all those traveling. Praises for me being back out in the gloom, praises for all blessings.