AO: Clinic

When: 01/13/2021


Number of Pax: 20

Pax Names: Blue Light, Brad Pitt, Brady Bunch, Butterfly, FNG, Foosball, Homer, Icy Hot, Nesquik, Office Party, One Scoop, Saluki, Scotchguard, Snowflake, Stopwatch, Surf N Turf, Swingline, Test Tube, Trailmix, Village people,

Number of FNGS: 1

FNG Names: Sherman

QIC: NesQuik

We began the morning with good old fashion Indian run to Chat Tech.  There we did the Warm-O-Rama.


Side Straddle Hops, The Windmill, The Washing Machine (Hold your hands out to your side, while you pick up your left knee, you twist your right arm in front of you, closing the gap and keep alternating this.  This was done in cadence), then the weed picker.  Then we ran back to the bottom of the stairs at the amphitheater we we did The Thang!

The Thang!

It was important today that we focused on form and not speed.  Making sure we did the exercises well to get the most out of our workout.

Triangle Side 1: At the bottom of the right set of stairs we did 20 Lunges (10 each leg), on the stairs we did 30 calf raises.  The calf raises were broken into three sets of 10.  The first set, our toes were pointed out, the second set, our toes were straight ahead and on the third set, our toes were pointed inward.  This worked all sides of our calves.  Then at the top, we did 40 squats.  That completes one side of the triangle.

Triangle Side 2: At the top of the stairs we did 20 Derkins, using the sidewalk.  Then we did 30 dips on one of the stonewalls halfway down the stairs.  Finally, we did 20 Merkins for the first two rounds and the last three rounds we did 20 Shoulder taps (2 count).

Triangle Side 3: On the stage we did 10 leg lifts, using the railing to give us that extra leverage to pick up our bums, then we did 20 Freddie Mercury’s and finally 30 American Hammers to finish it off.

We did this 5 times until time ran out.

At the Name-O-Rama we had one FNG, who heard about us from his brother in Tennessee.  He is a Georgia History teacher at Mill Creek so we named him Sherman, after Sherman’s march south from Chattanooga.

We prayed for Subzero to recover from being ill, Snowflake to have favor in buying a house, and for our churches to stay unified during this time.

It is great to have the Fitness and Fellowship to strengthen our Faith.

Butterfly and Snowflake hung around with Trailmix at the end because his keys were locked in the car.  They waited until he was able to get his car unlocked.  True HIMs!


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