AO: Uptown Funk
Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Disclaimer: I am not a Professional, You VS You, these are merely suggestions.
Warm-a-Rama: Side straddle toe touches x12 IC, Sun Gods x12 IC, Windmills x12 IC (hold 3 counts each leg), Stretches right/left/middle x9 (hold for 3 counts) String Rippers x12 IC, Side Straddle hops x25 IC.
Mosey 2 Lebruer Park coming from the right side(front of the library), stopped by a mini wall 2 do 20 dips then completed the run.
The Thang: Q had the PAX count off 1-2. Q group three groups of two together. Q had each of the groups choose either 1.) Build up 2.) Breakdown 3.) Even to odd or 4.) Odd to even.
The court square has two cones with exercises listed on each of the four sides numbered 1 through 8, totaling 8 exercises. The path chosen will take you to most of the exercises. FYI: this workout was designed for no one to complete it.
Station #1: Merkins x 20 Station #2: Merkins x20, Squats x25 Station #3: Merkins x20, Squats x25, Low Dollies x30 Station #4: Merkins x20, Squats x25, Low Dollies x30, Plank Jacks x35 Station #5: Merkins x20, Squats x25, Low Dollies x30, Plank Jacks x35, Lt. Dan’s x20 Station #6: Merkins x20, Squats x25, Low Dollies x30, Plank Jacks x35, Lt. Dan’s x20 Alt. Shoulder Taps x25 Station #7: Merkins x20, Squats x25, Low Dollies x30, Plank Jacks x35, Lt. Dans x20, Alt. Shoulder Taps x25, LBC’s x30 Station #8: Merkins x20, Squats x25, Low Dollies x30, Plank Jacks x35, Lt. Dan’s x20, Alt. Shoulder Taps x25, LBC’s x30, SSH’s x35
@ destinated time Q called OMAHA, had a 10 count x 2 by 2 PAX members then Indian Run mosey back to the shovel flag for 6 minutes of Mary exercises.
6MOM: Body Destroyers x10 IC, Crunchy Frogs x15 IC, Dying Cockroaches IC, and American Hammers x20 IC.
Name-O-Rama: Saban, Detention, Jiggles, Bruce Lee, Ramses, Nomex, Re-run, Houlihan, Jellystone, J-Wild, Birdnest (RESPECT), Silicone (RESPECT), Ozone (RESPECT), Bell Stinckle, Explosion, City Slicker (RESPECT), and FloJo on the QIC!
Q explained each man choices his path in life and as we go on things can build up for us or even break down. No matter WHAT occurs we have to continue to work. Even when we think things are not fair to us and going well for others. HOWEVER it goes we must do our part, and at times rely on the help or encouragement from others; like the brothers in the gloom. We need to remember we’re not alone in our fight in life. Our work is never finished it continues by giving our all for the amount of time we have to do it, but it’s never done, only postpone for another day, another time, another generation to continue in our footsteps – a legacy to live on. Happy Father’s Day Men!
Prayer (Ball-o-Man) led by City Slicker.
“Leave no man behind, but leave no man where you find him!” I appreciate the opportunity to lead!