Coming in hot for my Q. Arrived at 5:30 on the nose! The PAX seemed to be sweating it out. After the botched disclaimer we were off. (There was some chatter about how I was a not a personal trainer but I was a professional trainer).
Mosey around parking lot to the front of the stage for:
SSH x 20
Windmills x 15
Arm Circles Forward x 10
Arm Circles Backward x 10 (with a descending count to welcome Seaman back from vacation
Hillbillies x 20
Slow mosey to start of oak alley then: knee highs to first light, butt kicks to second light, bear crawl to third light, crab walk to final light.
Mosey to the front of the zoo for some low slow dirty mac deuce. After each set of exercises we ran a lap to magazine street and back. Tclaps to G-Spot and El wire who led the way on most of these. Also to Jadeveon and Flaming Lips who blew by me on every lap!
First Round
Low Slow Merkin x 12
Low Slow Squat x 15
Low Slow Peter Parker x 24
Second Round
Low Slow Incline Merkin x 12
Low Slow Bulgarian Split Lunge x 12 each side
Low Slow Peter Parker x 24
Third Round
Low Slow Decline Merkin x 12
Low Slow Dips x 20
Low Slow J-Lo x 24
Fourth Round
Low Slow Carolina Dry Docks x 12
Low Slow Monkey Humpers x 24
Low Slow Freddy Mercury x 24
Mosey to the pull up bars. Split up into 4 groups. Ten pullups was the count. Other groups were Plank Jacks, LBC’s, and Shoulder Taps.
After a time check of 6:11 we stayed where we were and squeezed in some Mary:
Russian Twist x 20
Dying Cockroach x 20
Box Cutters x 20
Fast as you can (or want to) run back to the flag. Count off & Namorama. Announcements to sign up for Iron Pax challenge. Prayers for Jadeveon’s mom as she deals with the loss of two parents. Thank you Lord for the opportunity to lead!
