The Cauldron Get Pumped
09/10/2021
The PAX walked over to the entrance of Discovery Kids and circled up.
Warmup:
20 SSH
10 windmills
10 Imperial Stormtroopers
Arm circles
Thang:
2 groups of 7 were formed and rotated through various exercises. Each group had someone running as the timing. Once the runner returned, everyone rotated down to another exercise.
Group 1 list of exercises:
15 lb dumbbell flys on the brick wall
KB swings
KB curls
KB skull crushers
KB upright rows
KB lawnmower pulls alternating arms
Runner goes around sidewalk around the park area
Group 2 list of exercises:
KB squat to press
Hand release mericans
KB skull crushers
KB curls
KB press while lying on the brick wall
KB press
Runner goes around sidewalk around the park area
After each person went through all 7 exercises the Q called out 2 Mary exercises: 10 WWII sit ups & 10 pretzel crunches each leg.
The groups then switched exercises and repeat.
After each person went through all 7 exercises the Q called out 2 Mary exercises: 10 Dragonflies & 10 dot the I
Groups stayed in there groups and repeated exercises. The only difference, the runner had a shorter distance (around the parade of flags)
When completed, the groups switched again then repeated.
Next was more Mary to close it out.
25 LBC
15 count low flutter
15 side bends with KB each side
Plank it out for about 20 seconds
Recover Recover
Moleskin:
Good work by everyone this morning. The weather was perfect (low 60’s and no humidity). No complaints on the music except the Q began it later than normal. Some pax decided to run out of order.
Honeysuckle announced a new AO for tomorrow at Fasier Park 7 am near uptown/downtown Charlotte (close to Ray’s Splash Pad).
Thanks to The Force for allowing me to Q while he is in New Orleans helping out after Hurricane Ida. Top Gun will have the Q next Friday morning.
Flo is still going to have the small group Bible study starting in two weeks (Tuesday @ Panera Bread Huntersville 6:30 am). All are welcome to attend. It had to be delayed a week because he is moving his mother from her house at Topsail Beach to an independent living center in Concord next Tuesday.
Coffee was still good afterwards at Main Street Coffee.
Flo