21 PAX were in attendance for another installment of meeting some new friends. After the intro, YHC advised everyone to partner up with someone that you have not met or haven’t partnered with before. Slammin Sammys has been getting some new faces of late so this was not too difficult to accomplish. YHC advised that we would be slowing things down a bit today in order to focus on form. We all can agree that form and full movement during the exercises begins to falter as we race to get through the exercises. This is not a race.
YHC invited several PAX to the center to demonstrate proper form of the exercises that we would be doing. Explosion demonstrated the Merkin. JR demonstrated the Squat. Cummings demonstrated Bicep Curls, and 3 for 1 demonstrated the lunge. THANKS GUYS!
MOSEY –to park entrance, loop back to baseball field parking lot. Circle up
WARM-A-RAMA — Merkins ( down on 1, hold on 2, back up on 3) Squats (same) Sun Gods( forward)->Shoulder Press-> Sun Gods (backwards)
MOSEY– to Hand Rail behind Baseball Bleechers. Partner A completes 10 Derkins on top rail, drop legs to middle rail for 10 Derkins, drop legs ground for 10 Merkins while Partner B completes Alternating Lunges. Flip Flop. 2 rounds
MOSEY– back to Basketball court for:
5 stations ( YHC tried to pick exercises that lend themselves to proper form and good range of motion)
Hand Release Merkin,
Toe/Heel Sit Up( on six, feet together so that bottom of heels and toes touch legs bent, laying back touch ground above head, sit up touch ground in front of feet)
Shoulder Press (2 different weight options, single pavers 9lbs each, or 2 taped together 18 lbs per arm.)
Goblet Squat with single paver
Bicep curls with single paver each arm
Plan was to complete 100 of each exercise before moving to next station. Quickly realized that OMAHA was in order and total to 50 per station.
While Partner A begins exercise, Partner B runs to Playground to complete 3 PULL UPS and returns. Flip Flop until 50 per station was reached then move to next station.
20 LBC, 120 Count Chilcutt Plank, 15 LBC, 90 Count Chilcutt Plank, 10 LBC, 60 Count Chilcutt Plank
Explosion asked that anyone interested in a Q spot at Slammin Sammys please contact him.
We took a knee as YHC took us out in Prayer
As always, it was truly an honor to lead.
PAX: EXPLOSION, J.R., OUTHOUSE, LEVERAGE, CUMMINGS, WILMA, EARHART, GOLD DIGGER, GRAFFITTI, SULLY, BULLDOG, NANCY, SQUID, 3 FOR 1, HUD, DFIB, EARL GREY, REFI, PROPHET, DONT YA KNOW, G-STRING
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