Flappy Gorilla Complex
AO: The Hooch
When: 2023-11-06
QIC: Spackle
PAX (17): Beaver, Birdie, Chesapeake, FannyPack, Half-Dozen, HIPAA, Octane, Popper (Dan Richard), Potter (Matt Rowand), Saint2O, Spackle, Splinter, Sunshine, Tenderfoot, TURK, Zima, Bubbles
Preamble:
People put too much stock in leg day. Let’s plan on working out those guns. Bring gloves and a COUPON or two.Warm-O-Rama:
- Mountain man poopers
- Wind mills
- Weed Pickers
- Michael Phelps
- In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21
- If fail, 5 burpees
- Had to repeat the 21s 4 times.
The Thang:
Albatross Wings
A series of arm exercises done In Cadence without lowering hands in between. (11 count each)
- Forward Arm Circles,
- Backwards Arm Circles,
- Seal claps,
- Overhead claps,
- Moroccan Night Club,
- Cherry Pickers,
- Chinooks, (Overhead arm circles)
- Front Raises, (raise arms to the front and reach out)
- Overhead Press,
- Albatross (flapping wings),
- and finish with 45 degree angle hold (22 count)
Gorilla Complex
- With a cinder block or other coupon, PAX perform the following OYO without stop:
- 8 Curls For Girls
- 8 High Pulls (bring coupon to chin level in front of you)
- 8 Overhead Presses
- 8 Skull Crushers (Tricep Extensions)
- then drop coupon for 8 Merkins.
- Follow this up by a quick mosey for a brief upper body recovery, (three rows of parking aisles.
- Rinse and Repeat 8 Times
Coupon Death March
- Lined up in two lines and March with coupon around the parking lot.
- last person does 3 blockies. And then runs up and catches the line, the new last man stops & blockies, and first goes to the front.
- Go until all have gone.
COT:
- Prayers for Convergence on Saturday. Need food, funds, coffee
- Popper’s businesses is going through lay offs of 13% of the staff. While he is not impacted, he does have to have some layoff conversations with an individual today.
- Praise that Hippa’s friend who we prayed for in the past who was struggling with depression and suicidal thoughts seems to be doing better.