This was the first full Q for me and I was excited to give it a go. We have a good group in Hillsborough so I knew if I kept the exercises rolling it could help us combat the cold. I woke up eagerly this am and grabbed my gear but somehow forgot my weinke; so my goal was the string as many exercises (from memory) together to keep the momentum moving. This was my attempt:
WARM-UP:
30 SSH
10 WMH
10 Merkins
10 Flying Sun Gods (AKA Nancy Kerigan’s)
10 Ballerinas – Toe Squats
THE THANG:
DMC routine using parking lot light poles. Duck walk to 1st light pole, 5 Merkins, Crawl bear back to starting point, hold plank til everyone gets back. Repeat to 2nd light pole, 10 merkins, and finally 3rd light pole, 15 merkins.
25 SSH
Lunge walk to 1st light pole, 10 merkins, bunny hop back. Giant bounding leaps to 2nd pole, 5 merkins, bunny hop back.
Each PAX farmer carries 2 cinder blocks to end of parking lot while remaining PAX circle up for rounds of the following:
- Yule Brynner – Multiple Merkins
- Plank hold variations
- Squat hold for 1/2 then Bobby Hurley’s for remaining time
- Plank hold variations
- LBC
- Mountain climbers to plank
- Merkins
Once everyone had a turn carrying cinders, we did 3 rounds of Bear Crawl Inch Worms (PAX lined up head to feet in plank position while last man bear crawls to front of the line).
MARY:
15 flutter kicks
15 LBC
15 Box cutters
15 WWI’s
10 Good mornings to finish out
COT:
Prayers for Buffay and his family as they welcome 2.0, Max Steele; Cortes’ father in law, Muzungu’s mother, & Milton’s M.
2nd F for weekend of 12/15-2/16…stay tuned for the details.
Mark your calendars for 1/5/18 for The Wolf – Hillsborough CSAUP
Muzungu took us out in prayer.
NMS:
It was an honor to lead the PAX of the Northern Province today. Everyone pushed each other as always. Aye!