But no Merlot
QIC: Long Island
Number of Pax: 14
Pax Names: Stopwatch, The Mole, Mandals, Snap On, Spock, Showtime, GeekSquad, Turtle Head, Mumbles, G-String, Yukon Cornelius, Rachet, The Shore, Long Island
Warm-O-Rama: Mosey to the circle. Side Straddle Hop 30, Rocky Balboa, Sun Gods, Skip and Jumps (name?), Side shuffle, deconstructed burpees.
The Thang: A.L.A.R.M. x 3 (Grab an atlas stone and get to work)
1.) Shoulder Press , Alt. lunges, Sit ups, Rosalita, Mountain Climbers
2.) Front shoulder raise, Mexican Jumping bean Squats, American Hammers, Rosalita Wip, Merkins
3.) Arm curls, Squat Potato, LBC's, Ranger Merkins, Monkey Squats
Bear Crawl uphill 3 steps forward 1 step back 1 merkin repeat 30 yards
Dirty Harry downhill 5 steps forward 1 step back 1 dip repeat 30 yards
COT: Prayer requests for family of PAX diagnosed with cancer and death in the extended family. Congrats to G-String for the new job and moving back toward town, prayers that we all continue to build these relationships and bring some more FNG's into our community.