Muggy and dank where the pax gathered inside the Justice Center garage.
Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls,
hi-jack hi-jills, butt kicks, high knees, popeye punches, BBQ wings, shoulder rolls, etc.
With the rain YHC had to go to Plan B…the lesser of Plan A.
Thang-1: from the Exicon; “The Gross” 12 exercise with 12 reps of each. 12×12=144 hence The Gross:
burpees x12
merkins x 12
cobra squats x 12 IC
star jack jumps x12
plank jacks x 12
iron crosses x 12
lunges x 12 IC 2-1
box cutters x 12 IC
walk outs with a merkin x 12
zombie kicks x 12
star stretch x 12
side to side lunge x 12 IC
Thang-2: the Pax, in search of some moving air, heads to the upper ramp, the light drizzle and fresh air felt good.
Jose’s Lieutenant Dan routine up the ramp; lunges/squats, ascending count while maintaining the 2:1 ratio,
freak nasties up top, repeat Lieutenant Dan going down the ramp, then a backwards lunge up the ramp, some derkins
up top.
Mary: finished with a round robin of core
DarkWingDuck led us out with prayers for those suffering from Hurricane Helene
