AO: Shake Weight
Date: February 7, 2023
Time: 5:30 – 6:15 AM
Location: Tanger Building Subterranean Parking Deck

PAX (20): Houlihan, P-O-E-H-L-E-R, Phoenix (RESPECT), Bloomer, Stretch (RESPECT, Matlock (RESPECT), Oil Slick, Crawlspace, Frosty, Gekko, Don’t Cha Know, STP (RESPECT), Bulldog, Linda (RESPECT), Wojo (RESPECT), Butterball, Fannie, Detention, Heimlich (RESPECT, Drifter (QIC)

WARM-A-RAMA

  • 10 SSH IC
  • 30 Sun Gods IC (10 Forward, 10 Chinooks, 10 Back)
  • 10 Abe Vigoda IC
  • 10 String Rippers

THE THANG

Ladder: Monkey Humping Goblet Squats (count down) / Merkins (count up)

OYO Stations. Starting with the weighted station…finish one exercise, followed by a short mosey across the parking lot (2 rows), knock out one, unweighted exercise, mosey back. The PAX completed two circuits before Omaha and Mary.

Weighted x 10

  1. Calf Raises IC
  2. Squats 
  3. Stiff Legged Deadlifts
  4. Curls
  5. Shoulder Presses
  6. Tricep Ext (overhead or kickback)
  7. Bent Over Rows

No Weight x 10

  1. Derkins
  2. Irkins
  3. Carolina Drydocks
  4. Monkey Humpers IC
  5. Mountain Climbers IC
  6. Lunges
  7. Pickle Pushers IC

Rinse & Repeat 

MARY

  • Freddy Mercury IC
  • Elbows to Knees IC
  • Box Cutters IC
  • Low Slow Flutters IC
  • Hammer IC

COT

Grateful for the opportunity to lead and serve. To close out we lifted up those in need of prayer and support, particularly Gunny and Short Circuit and their families. Coffeteria Convergence coming up on 2/25 at Special Blend. Adopt a mile cleanup project coming up on 2/18. YHC took us out.