Five Pax showed up for some high voltage movements in the Gloom.
The Thang
Warm-O-Rama:
Run a lap around the lot
Circle up for various stretches and warm up exercises
The Circuit
Pax started at one of the seven stations, located throughout the A/O and did the exercises for that station and rotated until time expired.
STATION 1
KB Press: 20 reps
KB Squat: 20 reps
STATION 2
Standing Lunge: 20 reps each leg
Merkins: 20 reps
Side Straddle Hop: 20 reps
STATION 3
People’s Chair: 30 seconds
Imperial Storm Trooper: 15 reps
STATION 4
mountain Climber: 15 reps
LBCs: 30 reps
STATION 5
Squat Jumps: 20 reps
KB Russian Twist: 20 reps
STATION 6
Standing Resistance Band Pull-Apart: 20 reps
Curls: Low – 10 reps, High – 10 reps, Full – 10 reps
STATION 7
Decline Merkins: 10 reps
Step Ups: 10 reps each leg
W’s: 20 reps
Circle Up for MARY
Moleskin
1. Travolta is a beast. He would have lapped the field had we had more time.
2. Strong work from Elmers & Nordberg today. They managed to get a good workout in and hold a 45 minute conversation… Kudos to those guys. I could see them being Mall walkers one day. HAHAHA!! Good work fellas!
3. Amen was strong as usual. I think he had extra energy from his Cowboys victory last night .
As usual, it was great to lead the PAX in the gloom. I'm glad Trump told me about F3, because I needed it in my life. Some other Joe Schmo needs it too, and you should tell them about it. It could change their life.
Aye!!
#Spare