PAX (13): Avis, Chalupa, Goose, Motorboat, Ponyboy, Rusty, Santa Clause, Short Circuit, Sprocket, The_OG Zima, TheBurn, Thud, Spider
13 hearty souls achieved escape velocity from their fart sacks in time for a Monday morning BD at Badapple. PAX had been instructed to bring a coupon.
Standard disclaimer followed by:
15 x SSH
OYO Sun Gods
10 x Copperhead Squats
OYO Michael Phelps
10 x Copperhead Merkins
10 x Weed Pickers
Mosey to one corner of the parking lot (Station #1) to explain the workout:
–Parking lot set up as a parallelogram (YHC had attempted to describe the set up as a rectangle, but was quickly and properly corrected by @Santa after the 1st lap!)
–3 Rounds or “laps” around the parking lot as follows (exercises with coupon where possible)
–At station 1, do 10 reps; rifle carry coupon along the long side of the parking lot;
–At station 2, do 20 reps; lunge with coupon along short side of parking lot
–At station 3, do 30 reps; rifle carry coupon
–At station 4, do 40 reps; lunge with coupon back to start/station 1
–Plank for the 6 after each “lap” & before the next round run down the hill, do 10 burpees, run back up the hill, and plank for 6 again….but before starting the next round, let’s do 50 Hammers (lap 1), LBCs (round 2)
–Lap #3: 10 one arm row each side, 20 skull crushers, 30 curls, 40 Lt Dans (20 w/coup; 20 without)….many PAX expressed their pleasure with this combination of reps and exercise at this late stage of the workout.
With 2 minutes left after Lap #3, YHC put everyone on their 6 and tagged @Avis, who had smoked everyone up the hill all day, to begin the Merry. Completed Flutter Kicks and then more LBCs…..TIME!
Praise for @Motorboat’s brother’s “5 years and counting” perseverance against a brutal foe–cancer. He and the whole family are an inspiration to Never Give Up!
Prayers for @TheBurn’s presentation at the governor’s office today in an effort to gain support & funding for his group’s mission to provide opportunities for young men & women across the country.
Monday morning workouts rule — kicks off the week with energy and sets the tone for all of us to step up at home, at work, and in the community. You guys crushed it and motivate me to be better!