Disclaimer
Date: 7/15/17
Q: Bundy
The PAX: Rosebud, Sydney, Woz, Dolittle, Blackberry, Tinman
The Thang:
In the gloom of a very comfortable morning on the Isle of St. Simons, we started with a short mosey to the south end of the pier at which point the PAX circled up and launched into the following Alphabet Soup:
A – Ass-To-Grass Tempo Squat (10x, in cadence)
B – Brunswick Dry Dock (10x, in cadence)
C – Calf Raises (10x, in cadence)
***pause for a brief gander at a Portuguese Man-of-War that was passing by and distracting the PAX***
D – Diamond Merkin (10x, oyo)
E – Elbow Plank (count of 10, in cadence)
F – Flutter Kick (10x, in cadence)
The PAX then did a slowsey to the grassy area where the flags would NORMALLY be planted and continued with….
G – Grass-to-Ass Tempo Squat (10x, in cadence)
H – Hillbillies – (10x, in cadence)
I – Imperial Family Walkers – (10x, in cadence)
J – Jumping Spider (plyometric Merkin) (10x oyo)
K – Knerkin (10x, oyo)
L – LBCs (25x, oyo)
M – Merkin (10x, oyo)
The PAX then did a slowsey to the park benches and continued with….
N – Neptune Park Split Squat (10x, each leg, oyo)
O – One-Legged Merkin (20x, 10 per raised leg, oyo)
P – Prisoner Tempo Squat (10x, in cadence)
Q – QUICK! 10 Merkins (oyo)
R – Rosalita (15x, in cadence)
S – Spiderman Merkins (10x, oyo)
T – Triceps Dips (20x, oyo)
U – Upward Dog (hold for 21 count, in cadence)
V – Viagra (lying leg raises)(10x, in cadence)
The plan at this point, on “W,” was to do a Weekend At Bernie’s back to the flagpole, but Sydney had a good suggestion to do a Wheelbarrow instead and YHC thought it was a good substitution, so the PAX continued as follows….
W –Wheelbarrows to the flagpole
X – Xtra Merkins (10x, oyo)
Y – Why Not Some Partner Derkins? (10x ea, oyo)
Before the final crash-and-burn, we paused for a little mobility work and a break for the pecs—
LBACF (10x, in cadence)
Wonderbras (10x, in cadence)
LBACB (10x, in cadence)
—before the final exercise:
Z – Zero Leftovers Merkin (all you can do, go until you collapse, oyo)
At this point, we had 15 minutes left for some yoga, so we moved over into the shade and followed up with the following:
Mountain Pose > Forward Bend > Flat back
Bend > Flat back > Bend >
Kick back into Downward Facing Dog, hold >
Extend right leg back, right knee to left elbow >
Extend right leg back, right knee to right elbow >
Drop into Pigeon Pose, hold >
Quad Stretch, hold > Pigeon, hold >
Kick back into Downward Facing Dog >
Extend left leg back, left knee to right elbow >
Extend left leg back, left knee to left elbow >
Drop into Pigeon Pose, hold >
Quad Stretch, hold > Pigeon, hold >
Kick back into Downward Facing Dog >
Drop onto all fours > Cat/Cow >
Extend right leg into Gate Pose >
Extend left arm and stretch sidewall to the right >
Drop left hand, extend legs into Side Plank, hold >
Drop left knee, wheel around into Bird Dog, hold >
Back into Cat/Cow >
Extend left leg into Gate Pose >
Extend right arm and stretch sidewall to the left >
Drop right hand, extend legs into Side Plank, hold >
Drop right knee, wheel around into Bird Dog, hold
Onto feet, into Deep Squat w/prayer hands, hold
Stand, then into Triangle to the right >
Back to center, then Triangle to the left
On back > into Bridge, hold > then into Wheel
Back onto feet
Done
The PAX then circled up for YHC to pray us out. In the middle of a prayer during which I’d thanked God for the awesome weather and lack of sand gnats chewing on us, our legs got lit up by ants from the bed that we didn’t realize we were standing in. So, I made the prayer mobile and shifted the BOM away from the ant bed mid-prayer.
After the ant drama, on the way to our cars, Rosebud reminded me that we skipped the count-o-rama and name-o-rama. As I was feeling amateurish, Woz kindly reminded me that nobody else remembered at the time, either…so that made me feel better about my forgetfulness.
Prayer Requests:
Bundy’s mom, dad, aunt (Sandra), aunt (Nancy), father-in-law, step-father-in-law
Brooks (Hee Haw’s friend)
Dolittle’s uncle
BM (during the GRT)
Announcements:
Woz – new F3SSI website
F3 St. Simons 