38 degrees and dropping plus a little rain. 3 PAX joined me to celebrate my 46th trip around the sun.
Viking
Little Jerry
Uncle Rico
Brown Water (Q)
COP
30x SSH
10x Toy Soldiers
Downward Dog and Runners Stretch
10x Merkins
Kendra Newmans & Michael Phelps
Thang – Number of reps across the top and then the exercise each round. After Round 1 & 3 we mosied down to the gazebo and did 46 plank jacks. This allowed us to stay under the pavillion and somewhat dry for most of the time.
| ——> | 11 | 30 | 19 | 74 |
| Round 1 | Merkins | Step Ups | Big Boys | Bear Crawl |
| Round 2 | Squat Thrust | Curls | Lunges w/ Coupons | Jump Ropes |
| Round 3 | Merkin Pull Thrus | Coupon Squats | Dips | 7 Boyos & 4 Manmakers |
| Round 4 | Skull Crushers | Shoulder Taps | Overhead Presses | Bear Crawl |
| Round 5 | Bobby Hurleys | Apollo Oh No – Skaters | Upright Row | 7 Boyos & 4 Manmakers |
| Round 6 | Big Boys | Nolan Ryans (15 each Side | Curls | Mountain Climbers Single |
We completed all six rounds then did a “Crowd Pleaser” which was 1:1 Merkin:Groiner up to 4:4 Merkin/Groiner and then back down. A few minutes were left so we did another round and planked until time was called.
COT – Forgot name-o-rama, Viking announced the need for some open Qs at North Posh. Intentions for a few PAX battling covid and dealing with breast cancer in their familes. Ended with an Our Father. As always it was a honor to lead these mean and I appreciate
Brown Water
F3 Louisville 