PAX: Shut-In (Carpex), WebMD, Gravel Mouth, Flounder, FLINTstone, Unitard, Sherpa, Astro, HoppinJohn, Wide right, Spade, Fruit Loop, Grisham, Jigglypuff, Olsen
PAX (not in Slack): None
FNGs: None
COUNT: 15
It is Flag Day but yet the site Qs forgot to plant one at this AO. It also marks my 2nd anniversary (+1 day) with you guys. It was an honor to get off the bad list and Q today’s workout.
Intro
Started with the pledge of allegiance as a site Q retrieved the flag from his truck. We did side straddle hops, some light stretches, then moseyed to the warmup spot while incorporating some lateral movements along the way. The next stage of warmups consisted of:
Tricep stretch
Good mornings, that ended in a plank position
L&R calf stretch, runner’s stretch, & pigeon poses
Merkins
Moseyed around the church, stopping at the picnic tables along the way:
Lunge walks
Dips
Erkins
Dips
Erkins
Thang 1
Theme was 2 years + 1 day = 21 reps of each. PAX were instructed to start at station #1, go to #2, return to #1, then go to #3 and return to #1… stopping at every station going out and coming back. The rocks were pre-selected by a group of 2.0s the night before:
Station 1: 21 Triceps extensions with rocks — 5 sets * 21 = 105 total
Station 2: 21 Squats — 7 sets * 21 = 147 total
Station 3: 21 Merkins — 5 sets * 21 = 105 total
Station 4: 21 LBCs — 3 sets * 21 = 63 total
Station 5: 21 Jump Squats — 1 set = 21 total
Thang 2 – 4 Corners
Calf raises on curb
Monkey humpers
Lunge walk
Leg Raises
Mosey back to flag with an “all you got” mixed in.
Mary Abs
Mountain Climbers
Have a nice day
Prayers & praises were lifted. Go be salt and light and share the gifts we’ve been given. MIAGD!