32 Pax posted in ideal conditions and validated the “Love-Deck” as it provided a cozy & warm setting for our warmo-rama.  Mumble Chatter was heavy….especially at first.  New exercise introduced, the “Bulgarian Squat” proved to be a crowd pleaser as well as “Circus Bear crawls”.  Below is what we accomplished:

Warm-a-Rama – IC  – Love-Deck 15-Min                                              

  1. Side Straddle Hop
  2. Wind-Mills
  3. Sun-Gods
  4. Stand-up Squats
  5. Incline Merkin
  6. Bulgarian Squat
  7. Dips
  8. Step-ups
  9. Derkin
  10. Calf raises

The THANG – Parking Lot 27-Min

Partner by 2’s – All running exercises with Medicine Balls

  • LBC’s

 

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Merkin

 

Cone 1: LUNGE w/ PRESS with Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Burpees

 

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Straight Arm Squat

 

Cone 1: 3 – Step Squat with Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Mtn. Climbers

 

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Burpees

 

Cone 1: LUNGE w/ PRESS with Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Al-Gore

 

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Prone Walk Out

 

Cone 1: 3 – Step Squat with Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  • Monkey Humpers

 

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

  1. Burpees

Cone 1: Bear crawl while rolling Medicine Ball

Cone 2 : Cusack Mozy with Medicine Ball

Turn:   Mozy back

 

1 MOM – Parking Lot

  • Ukrainian Twist – 1 minute (Thanks for leading J-Love)

ANNOUNCEMENTS:

J-Love:  Free CPR Class (Chest compression only) Feb 19, Moses Cone from 6:30-7:00 AM.  Sign-up Genie will be sent out.  T-claps J-Love for organizing this.

Butt-Fumble:  collecting clothes for the mend shlter…bring to Butt-Fumble at an AO posting.

  • Next Sunday sign-up of volunteering at Mens Shelter to serve dinner is up.
  • $100 goal was reached to present a gift-card to the JayCee park Ground Keeper.

T-Claps Butt-Fumble for leading these causes.

Mattlock:  This Saturday at Cornwallis Nightmare…Pre-workout:  Bring a heavy pack for a stroll around country park.  Gather at 6:25 AM – hard finish at 6:55

Stage-Freight:  Save the date MARCH 19th for the 3rd annual Male Summit.  More information at:

https://www.eventbrite.com/e/gcc-of-ptas-3rd-annual-male-summit-tickets-18991803997

COT

Stage-Freight took us out!

Thank you Hootie for allowing me to lead today.  Always an honor.

-Drago

 

 

 

 

PAX: Drago

QIC: 419