When: 04/27/2022


Number of Pax: 4

Pax Names: Office Party, Sting, Surf N Turf, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Sting

We moseyed up to the top of the stairs and did the following warmups:

Side straddle hops,  weed pickers, toy soldiers and arm circles.

We jogged down to the stage where an assortment of weights awaited us.

We did 3 sets of 6 exercises, 40 seconds durations.

  1. Thrusters with a 45lb weight
  2. Farmer carry with 50lb dumbbells
  3. Bonnie Blairs
  4. Hammer curls 10 reps/ triceps extensions with 30lb dumbbells
  5.  S L O W Merkins
  6. Bear crawl

Then, we did a bunch of running up and down the stairs along with burpees and American Hammers (with a 10 lb. weight).

I misjudged things, so we had more time than expected – almost 10 minutes – to do core exercises.  Thanks to the Pax for being creative and taking turns with the exercises.  It was actually a blistering core and back (with Supermans) workout!

Surf n’ Turf was the 6 so he shared some family stuff and we prayed.  Great time talking over coffee, as always!

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