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
- Side Straddle Hop
- Wind-Mills
- Sun-Gods
- Stand-up Squats
- Incline Merkin
- Bulgarian Squat
- Dips
- Step-ups
- Derkin
- 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
- 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
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