Standard Runners: Peart Plus, Jorel, Titan (his dog, Sky), Amen, and Ponch/Skynet
FNG-1 is B? *couldn't get full name on the recording
FNG-2 is Jeff
FNG-3 is Jumbotron
What a great turnout! Thank you all for showing up at my VQ experience! You all showed amazing support and patience as I had to make some adjustments to my plans.
Amen-thanks for trusting me to lead this workout!
Here's what we did:
Pledge of Allegiance
Welcome and Disclaimer
Warm-o-rama
25 SSH
15 IST
15 Slow squat
15 Merkins
The Thang
Partner up/ get rock
Partner 1 (Rock exercises) AMRAP while P2 runs two laps around the traffic circle.**switch each time.
Rock exercises are as follows:
-Curls
-Shoulder press
-Rock squat
-Bent row
-Skull crusher
-Burners
After returning the rocks to the pile, we moseyed back to AO. Of course, in keeping with tradition, we stopped on Queen's Corner for 10 Freddie Mercuries.
At AO:
-20 Dips at bench (OYO)
-20 Mohammad Ali (IC)
-20 incline merkins (IC)
-10 mountain climbers(IC)
-25 Christian McCalf Raises(IC)
MARY (took turns)
-X's and O's (Jersey Boy)
-Low Flutters (Top Gun)
– WWII situps (Jorel)
– American Hammers (Turnpike)
– J-Lo (always a favorite for Amen)
– Right/Left Leg Raises…leg things (Ponch)
– X's and O's (Ghost)
– Touch Them Heals (Bob Ross)
– Alternating LBC's (Soprano)
– 10 Burpees (Over Budget)
– 15 Suzanne Somers *each side (Hippie)
*Ran out of time for everyone else to lead a Mary exercise.
RECOVER RECOVER
Prayer/COT
– Jorel's son had to have scopic procedure on his esophogus, which he's had a few times in the past. Praying for good results from his doctor and a quick recovery.
-Toxic shared a praise report that his doctor's report (post-surgery) found what was removed was pre-cancerous. Thank the Lord he had the surgery and is on the mend. In addition, he shared a PSA that we should has colonoscopies before the age of 50.
– Of course, we prayed for all of those affected by Hurricane Ian in SW Florida. I (Peart Plus) reported that all my extended family in Naples and Ft. Myers are all safe, with minimum damage to their homes.