By the end of the workout, our buttocks’ looked like that of an 80’s aerobic workout model…




Dates: February 28th, 2019

Where: five_hunnert

QIC: Red Ryder

Number of Pax: 2

Pax Names: Red Ryder
Wham-o

FNG Names: N/A

Warm-O-Rama: Side Straddle Hop (15)
Wind Mills (10)
Weed Picker (10)
Imperial Walkers (10)
Sun Gods (10)

The Thang: Mosey over to a set of stairs. While one person runs the stairs two times the other person does as many reps as they can of these leg exercises. Switch, complete the next exercise, and repeat.

Squats
Calf Raises
Monkey Humpers
Static Forward Lunge
Static Side Lunge

After the leg circuit it’s time to move onto an ab circuit:

Big Boy Sit-ups (20)
American Hammer (20)
Little Baby Crunch (20)
Heel Touches (20)
Freddie Mercury (20)

Back to the stairs for another circuit. While one person runs the stairs two times the other person does as many reps as they can of these chest/arm exercises. Switch, complete the next exercise, and repeat.

Merkins
Dips
Derkins (Declined Merkins)
Dips
Ierkins (Inclined Merkins)

After the arm/chest circuit it’s time to do the ab circuit again:

Big Boy Sit-ups (20)
American Hammer (20)
Little Baby Crunch (20)
Heel Touches (20)
Freddie Mercury (20)

Still have 10 minutes on the clock, the brilliant Wham-o offers up a suggestion of a 10 minute mosey with Bailey (the dog) and Red Ryder happily agrees. After a few laps on the practice football field, it is time to head over for the circle of trust.

COT: Prayers for unity within our church and for Wham-o's 2.0

Naked Man Moleskin: Bailey made a few stops along the way to sniff and squat. Red Ryder was perfectly willing to give Bailey all the time she needed. There are some things in life one must not rush.

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