Also present but not registered, Silent Bob.
4 warriors and YHC came out to give a Five Fingered Deathpunch to the fartsack. YHC rolled in EMCON to the AO with lights out, engine off, rolling on electric power only. Very stealthy. YHC continued the EMCON theme by not being able to get his cell phone to hook up to his Bluetooth speaker, so we proceeded without music. As Amen rolled into the AO, we showed him nothing but a$$hole$ and elbows as we moseyed toward the basketball court.
Warm-A-Rama
Arm circles and arm stretches and foward fold to get us limber
10x IC Slo Windmills, Carrot Pullers, IST, Toy Sailors.
The Thang
Mosey into the Prison Yard (tennis court). YHC brought the key, but like a barn door after the horse has run out, it was wide open.
20x Prison Yard squats OYO, Walking Lunge across the prisone yard, then
20x Prison Yard squats OYO, Bear Crawl across the prisone yard, then
another set with Crab Walk in honor of Gnarly Goat's recent beach trip
and another set with Dragon Crawls, even though Toxic was also at the beach, Cape Fear, this week.
Enuf of the Prison yard, mosey to the Jungle Gym
10x Pull-ups, 10x dips, Repeato
Mosey to Queen's Corner
10x IC Rocky Balboas and 10x IC Freddie Mercury's
Up the hill to the Weight Room with Quadrafeelia, and Karaoke left and right. We make our own music!
Pick out a nice Rock. If you can hold it, rock down, with one hand, it's too small.
10x IC of Lo Kurls, Skull Krushers, Hi Kurl, O'Press, Full Kurl, Squat and then
Put it all together for 10x 8 count Burners.
All pax move 5 rocks to their left… see what I did there?
Finish it up with 10x Bent Over Rows, also known as the Bent Row or the BRo, or the Manzere.
Rocks back, find some curb, one hand on the curb, one on the grinder (asphalt) for 10x Curb Merkins.
Switch, Repeato.
Mosey back to Queen's Corner
10x IC Freddy Mercury
Mosey back behind the Prison Yard, off road, to the Basket Ball court, which I shall call Lego Land, since the new sport surface looks like Legos.
Mary
10x IC Low Fluttyers, Touch them heels
20x Suzanne Sommers each leg
Stretches, touch them toes, cobler, then
Recover Recover
The Moleskin
No J Lo today, which is odd, since they are usually done at every Amen posting.
Silent Bob was silent, yet spoke up once that he hadn't drank enough water. I suggested since it was so humid, just take a deep breath! Not the same? No?
Good to see Burgoo out in the gloom. He commented that this was a lot more upper body focused workout than his usually running event. As they say, the workouts don't get easier, but you will get stronger!
Good to see the Goat out this AM. Really surprised since he was posting pictures of him at the beach only hours before. Ask him about how the horses will run you off of your beach picnic. S2K.
Good times this AM. Get on the calendar and sign up for your own Q and give us your favorite beatdown!
TG sends,
Aye