Also present: Christie and Sleeping Beauty
9 brave Pax arrived promptly by 0530, anxious to see what we might do in reverse. There was much chatter in Summers Walk about how YHC would keep the "upper body" promise while possibly doing something in reverse… maybe more Reverse Spiderman Merkins? Or maybe there was no chatter, but that wouldn't make a very good story. A proper disclaimer was given and…
WARMARAMA:
- Mosey North on Summers Walk Blvd, Right on Helen Benson
- Dynamic Warm-up: High-Knees, Butt-kickers, Toy Soldiers, Elbow to Ankle stretches
- Circle up at the dead end
- SSH x 20
- WM x 15
- IST x 15
- Merkin x 10 OYO
Short mosey to the base of Justin Michael Climb
THANG 1: Baby Ladder
- 10 Merkins at the bottom
- Quadraphilia to the top
- 5 squats
- Run back
- Repeat with reps: 9-6, 8-7, 7-8, 6-9, 5-10
Slow mosey to the playground
THANG 2: Keep the "Upper Body" Promise
We're going for hypertrophy, growth and increase in size of the muscle cells. In other words, "let's build muscle." The goal is to keep the muscles under tension for 45 seconds and to reach failure with each set.
3 rounds – Each set max reps for 45 seconds and rest for 30 seconds:
- Right hand incline merkin
- Left hand incline merkin
- Mary Catherine lunges
- Incline merkin
MARY:
- Freddie Mercury x 20
- LBC x 15
- Mason twist x 15
MOLESKIN:
- Great turn-out this morning men! I love the direction of the AO and the neighborhood. Thank you for all of your leadership and contributions to the community. You're a great group of men and I'm glad to know you. Let's keep inviting… EH, EH, EH!!!
- Sleeping Beauty – Thanks for visiting from Moorseville. Hopefully you can make Outer Limits part of your regular Tuesday routine.
- Methane – Great job getting extra credit on the Baby Ladder! You got wheels.
- Marshall – Welcome back. I hope you're getting some "normal" at your new house by now.
- Swamp Thing – As always thank you for upholding the 2nd F in the gloom.
- Chicken Noodle – Thanks for stepping up and leading out with a meal to Cardio. That's a great example of loving your neighbor!
PRAYER:
- Cardio's father-in-law passed away unexpectedly Friday night. Please keep their family in your prayers.
- YHC's brother, Nathan. He's doing well, but needs strength to continue to fight.
Reach out Chicken Noodle if you can bring a meal to Cardio and he will organize the distribution.
Mark 12:30-31 30 And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ 31 The second is this: ‘You shall love your neighbor as yourself.’ There is no other commandment greater than these.”
…hope you got your money's worth!
-Sparknut