9 posted at #house_of_pain.
What it was was football https://www.youtube.com/watch?v=oNxLxTZHKM8&pp=ygUXV2hhdCBpdCB3YXMgd2FzIGZvb3RiYWw%3D
WARMUP:
SSH IC x 20
IW IC x 10
Arm circles IC x 20 (forward little/big, backwards little/big)
Michael Phelps IC x 10
WMH IC x 10
Manafort good morning IC x 10
Slow squats x 10
Hand release merkins IC x 10
Mountain Climbers IC x 20
Mosey around the church and rendezvous at the steel pile.
THE THANG:
Each PAX grabbed steal and got into Football Formation for two rounds of the following (rotating from low number to high number). –
1 – Left End – Overhead Press/Triceps extension
2 – Left Tackle – Goblet Squat/curl
3 – Left Guard – Perpendicular press/ben over row
4 – Center – Monkey Humpers/Low Squat hold
5 – Right Guard – Perpendicular press/ben over row
6 – Right Tackle – Goblet Squat/Curl
7 Receiver –
8 Defensive player
9 Quarterback – Chose exercises X 10 for WR and DB to do before they went on their route. After hiking the ball, QB tried to throw it to one WR, if WR caught it he got to tell the PAX to do 10 of one exercise. If the pass fell incomplete, the DB would decide on an exercise for the 10 PAX to do.
Ran a lap around the "field" at halftime/the first time through.
Returned steel to pile and moseyed to
MARY:
Time for 20 Heels to Heaven.
ANNOUNCEMENTS / COT:

Prayers to Craig and his family. Prayers to Grandpa Ninja's Family. Come out to the annual 9/11 Memorial at Kenan on Thursday morning.
Grateful to be part of this group – thanks for making me better.
5 for Coffeeteria.
Aye!