Moist was supposed to have his VQ this morning. Work called, and he could not make it so YHC jumped in to help.
This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.
So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.
5:00 showed on my watch and 5 PAX were ready for a beat down. Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up
Warm Up
SSH IC x20
Imperial Walkers IC x20
Peter Parker IC x15
Parker Peter IC x15
Sun Gods- Arm Circles Fwd & Rev IC x 10 each way
Mosey back to the Park
Did I mention I still have 6 Cinder blocks in my truck….5PAX, PERFECT! Grab a block!
Thang 1 – Christmas tree Workout
1 Burpee 40 Yard run out and back
1 Burpee, 5 BobbyHurley’s, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back
1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back
After a 20 Count by T-Square We had just enough time for some Mary
Circle of Mary
Willie – Penguins IC x20
YHC – Dying Cockroach IC x15
Thighs – Flutter Kicks IC x 20
Frozone – Mountain Climbers IC x 15
T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down to waist. IC x 10
Mosey back to Flag.
Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th
Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer
Moist you owe us a VQ. T-Square is going to try to take the VQ next week. EH your Westbank friends!
Another good beat down at the Master Melvin. Thanks for the opportunity to lead!
SYITG!
