7 men made it out of the gloom and into the light this morning… swampy, dark, peaceful, morning. Rooster across from the school was already crowing, so we got started quickly.
Mosey down to round about, continue to run around until all members of PAX were accounted for.
SSH x 20 IC, Merkins x 10 IC, LBC’s x 20 OYO, LB Arm Circles Forward x 20, Reverse x 20 IC, Moroccan Night Clubs x 20 IC, Mountain Climbers x 20 IC
Mosey back to school (Plank it up when you get there or turn around and catch the 6)
Grab a coupon (16.9 oz water bottle) for each hand for the next exercises…
Seal Jacks x 20 IC, Bicep Curls – alternating arms, palms up x 20 IC, Repeat but arms together x 20 IC, Shoulder Shrugs x 20 IC, Repeat Bicep curls but palms down x 20 IC, Repeat but alternating arms x 20 IC, Lay on back, chest curl keeping arms bent x 20 IC
Mosey around parking lot, sprint when you are not against an inside curb. Plank it up when you complete the loop.
Bicep curls – alternating arms, palms facing towards each other x 20 IC, Shoulder Shrugs x 20 IC, Repeat Bicep but arms together x 20 IC, Lay on back, chest curl keeping arms straight x 20 IC, Bicep curls – alternating arms, palms start facing towards each other and rotate to palms up x 20 IC
Mosey around parking lot opposite direction, sprint when you are not against an inside curb.
Prayer requests – Tinman has a client that was just diagnosed with terminal cancer… Seuss’s friend Batman it raising money for a new bat-mobile… seriously.
It was a good workout but we need more weight than just a bottle of water, going to try it again with more appropriate weight. Have a great day fellas.
F3 St. Simons 