July’s Community Q

Warmarama- SSH, Arm Circles, WMH, Michael Phelps, Bushwackers

The Thang: Spooky led us in a Jacob’s Ladder up and down big hill with sets of 5 with a jump squat at the bottom and a merkin at the top

Green Acres led us over to the stairs and introduced the grizzalator to many of us. It is terrible but it could be my new favorite exercise to do at paradise. You do a merkin on each step with a bear crawl between stairs and the ballerina squats coming back down the stairs. It sounds simple but trust me, it is awful.

Bright Idea called out our last hill work which was another Jacobs ladder with arm circles at the bottom and gas pumps at the top. For time, this was also a set of 5.

We then moseyed back to the blocks.

Red Rider made I believe his first appearance to paradise and brought some pain with him as he called out 10 blockies to start the block work. They are never easy.

Nacho called out the block pulls, where you plank and pull the block from one side to the other. (Did I mention this is where I immediately regretted not bringing my gloves today)

Bright idea then called out 30 curls.

YHC led us in a colt 45 of Arnolds. 15 halfway, 15 from halfway to overhead. Quick rest and 15 nice and slow full rep. After the grizzalator, this was much harder than I anticipated but we got through it and no broken teeth or cut jaws. We put the blocks away and headed to the bike racks.

Spooky led us in some Australian merkins. Sets of 5 single count and finishing the set with an up and hold for count of 5. We completed 3 sets of those.

Nacho then led us in some balls to the wall with a 5 count for each PAX though we aren’t sure if Greenie knows how to count to five or Red for that matter. I think we can blame Red Rider’s poor counting on his school. He needed a better middle school education and Green Acres just felt like being obstinate, per usual.

Finally we headed back to the AO. Nitro led us in a series of planks. Bird dogs with high planks, One arm highs alternating, and then bows and toes with the bird dogs.

COT: There are a lot of PAX and people right now who are hurting mentally and Nitro encouraged us all to be that friend and reach out and encourage those in need. YHC shared about the work that Nickelback is doing and how there are some free F3 resources out there for people who might need it. Let’s continue to be the change we wish to see in the world.