The Warm Up:
SSH
Imperial Walker
Willy Mays Hays
Arm Circles
20 Merkins
The Main Exercise:
QIC generously collected rocks before the ME and had PAX select one that matched their personality and love language. Rocks were distributed out of the trunk, just like an arms dealer, although these bad boys were legal and no expensive (and hard to come by) ammunition was required.
With rocks in hand we mosey’d over to the track to start the main exercise.
We started by cycling through the following set of exercises OYO while holding the rock(s)
– Squats 12 to 15 x
– Bent over rows 12 15 x
– Bicep curls 12 to 15x
-Shoulder press 12 15 x
-Overhead tricep extension 15 x
Then we all run a lap around the track, and repeat the set of exercises, followed by another lap around the track, for a total of 4 sets and 4 laps. If you selected a heavy rock then this become very difficult around set 2 or 3. Keviiiiiiiin suggested it would have been better to have counting during the exercises. QIC casually dismissed his suggested but upon counsel with his consigliere, Cousin Vinny, he agreed that absent his 90’s hip hop soundtrack (Dre, Biggie, Nas, Wu Tang!) from last month’s epic beat down at Bastille, it would have made sense to have a count. I’m always looking for ways to improve the workouts and I told Keviiiiiiiiiin afterwards that I appreciated his feedback.
The second set of exercises:
We mosey’d back through the dark and scary path behind the school to drop rocks off, then mosey’d over to the railing up on the walkway and performed three sets each of the following:
Inverted Rows 12 to 15 x
Calf Raises – 20 x
We mosey’d back to the AO for some Mary:
Ring of Fire – 3 Merkins each
Flutter Kick 20x
LBC 20x
Bicycle Kick / Freddie Mercury’s 15x
Announcements, Prayer requests, Name-o-rama:
Roots shared the news of the sudden death of public and global health pioneer Dr. Paul Farmer. QIC mentioned that it’s sad that we often don’t hear about such heroes until they leave us..and that we should make sure to thank and show our appreciation to those who work tirelesses on behalf of the public and common good. Heroes get remembered….legends like Dr. Paul Farmer never die. https://www.nytimes.com/2022/02/21/obituaries/paul-farmer-dead.html
Thank you all for coming out!