Ab’s are allowed throughout the Year
AO: Gladiator
When: 09/21/2023
QIC: RaspberryPi
PAX (17): Butterknife, Cheneral, defcon2, DREAMER, Fire Drill, Laces, Macbeth, Mater, Scratch-Off, Shrinkage, Snowbird, Spandex, Speedo, Yokel, Brownie, Alice
Preamble:
A little reminder of where defibrillator is and quick recap of workout is voluntary. Off we go
Warm-O-Rama:
Mosey around starting parking lot, with high knees, butt kickers, side to sides & hamstring scoops.
Warm up:
SSH x20
Worlds Greatest Stretch each leg
Hillbillies x12
Toy Soldiers x8
The Thang:
Off we went to turf field for DORA. Everyone partnered up and proceeded with:
Partner would do 20 reps of a core workout then switched out with Partner 2 who was the rep counter. Once rep number were completed then a 400m run (1 lap around soccer pitch) was completed before moving onto next set of exercises.
Exercises set 1:
20x Flutter kicks
100x Burpees
RUN
Exercise set 2:
20x J-Lo’s
200x Dips
RUN
Exercises set 3:
20x Heel taps
300 Squats
RUN
Exercise set 4:
20x Cricket Climbers
100x Decline Merkins
RUN
Exercise set 5:
10x Merkins
75x Bonnie Blairs
RUN
Bought the six in with a group friendly run and moseyed back to the flag with 3 minutes to spare where we learnt how to do American Hammers the correct way
COT:
CFA Biscuit vs Beans on Toast. Is Fosters an Aussie drink… Doesn’t matter, it’s still consumed in large volume within the UK.
Welcome back Shrinkage
Church service event provided by Snowbird
Upcoming No longer bound event.
Dreamer prayed us out
Naked-Man Moleskin:
Always a pleasure leading these group of men. Thank you for the opportunity.