19 Pax came out this morning get a beat down. Weather was great despite the wet ground. Gunny failed to tell his FNG gloves are not provided in the gloom (been there..and my FNG never came back ;-). We weren’t sure how the workout mumblechatter would go because our local cadence police was tired (grumpy). My first SOLO-Q. It was a honor to lead gentlemen!!
WARMORAMA:
Ssh x 30 IC
Mosey through the big lot to the wind-chimes.
Hillbillies x 30 IC
Merkins x 20 IC
Mosey back to big lot.
A little confusion with getting stations setup but we worked through it with 5 burpees oyo per Nancy.
After a short demonstration of the new exercises (mule kicks and globe jumps) we were off to the thang.
Count off by four and split up.
Everyone does the first set of each station then moved to second after completion of all four stations (and so forth).
Shoulders
Merkin x 10
1- dry docks x15
2-Shoulder taps x 20
3-Mule kicks x 15
5 burpees
Bear crawl to next station
Legs
Merkins x 10
1-Monkey humper x 15 ic
2-90 degree Squat jumps x15
3-Cobra squats x 15 IC
5 burpees
Lunge to next station
Back:
Merkins x 10
1-Low flock of seagulls x 30
2-Deep squat x 20
3-good morning x 20
5 burpees
Globe jump to next station
Core:
Merkins x 10
1-Plank jacks x 10 ic
2-Mountain climbers x 20 IC
3-In out jacks x 15
5 burpees
Run to next station
Almost got all the way through all three sets before having to Omaha to the basketball court for Mary.
Mary:
5 burpees oyo
Lbc x 30 IC
Low slow flutter x 30 IC
Side plank hip raises x 10 per side.
Announcements:
WELCOME FNG KNOB
Solecrusher sunday 0600!!
Nancy – Grace Methodist church community meal every Wednesday.
Friday – Tammy – hands on CPR @ Moses Cone @ 0630
3rd F immediately following workout.
Elsa felt the spirit and led us out.
PAX: 3 For 1
QIC: 02/17/16
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