6/16/21
PAX: Pipeline, Prince Tuesday, Dairy Queen, Rick James, Hershel, Puffs, Zebra, Manti, Herman, Snake, Double Humpy, JV, Cat Scratch
Q: Cat Scratch
Carry some gear over to the tennis court and start a brief warm up that included SSH’s (52, in honor of JV’s Bday), WMHs, Arm Circles, IWs, Mtn. Climbers, LBCs, Merkins, Abe Vagoda’s
Thang: Setup 7 stations that included, jump rope, bent over rows with a dumbbell, squats with a backpack and a 25lbs weight, American Hammers with a weighted ball, front lateral raises with a dumbbell, bicep curls with a dumbbell, and squats with a resistance band. The remaining PAX had the opportunity to run suicides on the tennis courts: 1st, 2nd, 3rd courts then reverse. Using a timer, 45 seconds of work, 15 seconds to move to the next station and repeat for 7 rounds.
After completing 7 rounds, run over to field and run around perimeter and then back to tennis courts.
Repeat the stations but change the station with the weighted back pack to SSHs and the last person running utilizes the weighted backpack as part of their run and the runners perform 10 Merkins every time they get to the end of the 3rd court. Also, front American Hammers with weighted ball were replaced with holding ball over your head and performing flutter kicks.
After completing 7 rounds, run over to field and skip across field and run back backwards then Karaoke across the field and back and then back to tennis courts.
3rd round changed the front lateral raises to triceps extensions, perform thrusters with the resistance band, changed SSHs to Burpees, and he runners perform 5 Merkins every time they get to the end of the 2nd court.
After completing 7 rounds, run over to field and run to middle of field and back then across field and back and then back to tennis courts (the Ferguson Fitness folks were waiting on us to use the field).
Round up for a few Mary exercises: Freddie Mercury’s, Heals to Heaven, 6-inch hold, and Sharon Stones.
COT, Namarama, announcements, Prayers.
Great to see a large (13) Pax for JV’s Birthday
Honor and privilege.