9 men came out to get better at ELHS. Could not tag School Bus but he posted.
The Thang
Station 1
Stretches
Right over left
Left over right
Arm circles forward and hug yourself
Arm circles backwards and neck rolls
Ham string stretches
Mosey to the Track counter clockwise 300. End in front of the bleachers.
Station 2 – 5 minutes (1 minute each exercise)
SSH
Merkins
Side to Side lounges
Mountain Climbers
Imperial Squat Walkers
10 second count
Station 3 – 5 minutes (1 minute each exercise)
Step ups
Dips
Calf raises
Derkins
Box squats
20 second count
Station 4 – 5 minutes (1 minute each exercise)
Mason twist
WW1 sit-ups
Reverse crunches
Superman crunches
Boxer sit-ups
30 second count
Follow the Frisbee (Nittany's 2.0) to the rock pile
Station 5 – 5 minutes (1 minute each exercise)
Iron chair lateral and overhead press
Goblet squats with rock
Curls with the rock
Around the world
Rows with rock
10 second count
Station 6 – 5 minutes (1 minute each exercise)
Karaoke
High knees
Lunge walk
Butt kickers
Mosey jog
20 second count
5 trips of quadraphillia
Q gave the PAX the option of station 7 or 6MOM. They chose station 7.
Station 7 – 5 minutes (1 minute each exercise)
Front to back jumps
Apollo Ohnos
Quick feet
Allen Iversons
Side to side jumps
Reflection
1 Thessalonians 5 16- 18
16 Rejoice always, 17 pray continually,18 give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
I got to catch up on some reading about BJ and Goodwrench's niece (Khlaeda) over the past few days. My heart is heavy for these families and pray they find peace in the midst of these challenges. My reflection is short but reminds us that we should rejoice always in the time of struggles, continually pray for healing wisdom and peace, and to give thanks in all circumstances for God has a plan.
Moleskine:
– Lots of mumble chatter. Good to have School Bus back. Lots of comments and laughter.
– PAX made the comment that Q should have brought some music for the workout. So when the Q started singing AC/DC, they quickly shut that down.
– t-claps to C# for having some cards to sign and share with BullEye's daughter Khaleda and another friend of F3 BJ.
– It was such an honor to lead you guys today. Thank you for your continued support.