Written by Weather: Calm, partly cloudy, 20 F (felt warmer), full wolf moon
Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust
Disclaimer (not professional, me/F3/Zionsville, USA), modify, carry you to your car, ETC.
Warmup:
Side straddle hops x 20 (IC), Weed pickers x 15 (IC), Abe Vigotas x 10 (IC), Kick with twist x 10 (IC), I/Y/T x 5 each (IC)
Thang:
Mosey to warmest spot at the AO
Complete exercises listed for each round then 1 lap of mosey (about 200 yrds) OYO until time is called
Round 1: HR Merkins x 25, Big boys x 25, Squats x 40
Round 2: Dips x 25, Freddy Mercury’s x 20 (4=1), Forward lunges x 20 (2=1)
Round 3: Carolina dry docks x 25, Low dolly x 20 (2=1), Bobby Hurley x 20
Round 4: Shoulder taps x 25 (2=1), Flutter kicks x 20 (4=1), Backward lunges x 20 (2=1)
Round 5: Burpees x 20
Round 6: Motivator from 10
Repeat-o-rama until time is called
Mary:
LBC’s x 20 (IC), Flutter kicks x 20 (IC), American hammers x 10 (IC), Plank 1 min, Leg lift 1 min
Recover, Recover
Moleskin:
Small talk mumble chatter about weekend plans and how it was cold but didn’t feel that way. 1 Pax prepared with 4 layers. Some PAX took off extra layers as the beatdown went on.
Prayers for the opportunity to come together to get stronger in many ways. Special intentions for Dave, family, and friends. Special intentions for Julie, family, and friends. Prayers for the many going through difficult times alone. Always an honor to lead. Aye!