8 PAX showed on a semi cold Monday. Here is a good as memory serves, account of the exercises performed.
Warm O Roma – arm circles both directions, SSHs IC X 20, ISTs IC X 15, Windwills slow IC X 10, long snapper IC X 15, Toy Soldiers IC X 10, reverse Mericans slow IC X 5. Mosey to far side of the parking lot and line up along the last car parking lot line
Parking lot lines – starting with 5 reps on the 1st parking lot line, do the called exercise reps, then walk to the next parking lot line and do the same exercise called in increased reps.
Reps : 5, 7, 9, 11, 13, 15
Called Exercise: lawnmowers ea arm, upright rows, bentover rows, skull crushers
After the 15th rep, back peddle the distance of the length of parked cars, then return to your KB.
Curb work – with KB in hand curb calf raises IC X 20, curb assisted forward lungs (Bulgarian split squats) X 15 total ea leg with 5 reps then switch
Wall work – people’s chair with KB balance in-between your knees with air press IC X 10, machtar jies IC X 6, repeato people’s chair with land that plane, pigeon, repeato people’s chair
Handicap signs – while on the cement sidewalk and facing across the parking lot to the handicap parking signs, do called exercise for called reps, then sprint across the parking lot to the handicap signs and back
Called Exercise: low then full & high curls, overhead press, bentover rows, chest press and windshield wipers
Recover, Recover
Announcements – March 22nd Christina Lantini Memorial 8k/2k Race. March 29th Smithville Park Community Cleanup
Prayers – praise for recovery of Jordan PAX Little Professor’s friend caught in gun crossfire on New Year’s Eve. Condolences for PAX Deep Dish’s friends Evelyn and David who recently passed. Reminder by PAX JB to get legal affairs in order, mainly a Will.
Appreciate the PAXs showing consistently at MMM 👊🏼. This MQ is grateful for your decision to get out of the comfort of a fartsack, but instead brace the cold and workout in the GLOOM.