12 Pax gathered on this first chilly morning of the fall for Prophet to take them through a lifting circuit involving cinder blocks and a big ‘ol tire named Bertha.  But before that, he took them through a warm-up and a couple of BLIMPS.  The morning went something like this:

Warm-up

The Pax moseyed around the LCC complex and then did the following:

20 Side Straddle Hops

20 Prayer Squats

15 Don Quioxtes

15 Sun gods each direction

20 Hillbillies

We then moved to the corner of the parking lot and performed 2 sets of BLIMPS and run around the lot that followed each one.  Afterwards, we moseyed to the work station for the THANG.

 

The THANG

The pax partnered up and one man worked at the station while his partner round around the building.  Due to time, we spent 3 minutes at each of the 7 stations before rotating to the next station.  The stations were as follows:

Station 1

DERKINS / MERKINS

Station 2

STEP UPS w/ BLOCK

or

BOX JUMPS

 

Station 3

BLOCK CURLS

 

Station 4

BENT OVER ROWS w/ BLOCKS

 

Station 5

OVERHEAD BLOCK SQUAT & PRESS

 

Station 6

TIRE FLIP

w/IN-N-OUTS

 

Station 7

DIPS

or

OVERHEAD TRICEP EXTENSIONS w/ BLOCKS

 

After the 21 minutes, we moseyed over to the bball court for Mary’s.

 

6 MOM (more like 4.5 min of mary)

20 LBC’s

20 Lo Slo Flutters

11 Cindy Crawfords each side

 

Announcements

  • HP AO is doing well on Tuesday and Saturday.  Come out and support.  Earhart on Q in the am.
  • City Slicker is hosting a chili cook off this Saturday.

COT

Elroy prayed us out praying for our nation, the election, and our response to all that is going on in the world today!

 

Great Job Men!!  It was a pleasure and honor to lead.

-Prophet

PAX: Prophet, Gold Digger, Elroy, Dean, Fletch, Nomad, Smokey, Miss Daisy, City Slicker, Drysedale, World Wide, Earhart

QIC: Prophet