Angry Panda….

Thirteen Pax, took the Daily Red Pill (DRP) this morning and got better.

The Pax: Taco Cat, Bullseye, Napalm, Winchester, Aruba, Josey, Schlitz, Macho Man, Snickers, Felix, Chitwood and FroYo (Q: Squirrel)

The Scene: Patchy dense fog has developed across much of the Sandhills.  Humidity was down to 99% 

WarmUp:  Box trot around the AO stopping at each corner for some Burpees (5-10-15-20). At the courts we did some trunk twists and pigeon

The Thang: 

Seal Clap Merkin ladder to 10 & back

  • 100                 Calf rasies
  • 45 sec            Squats
  • 45 sec            Squat pulses
  • 45 sec            Right leg lunge
  • 45 sec            Right leg lunge pulse
  • 45 sec            Left leg lunge
  • 45 sec            Left leg lunge pulse
  • 45 sec            Left leg lunge to glute lift   <Flapjack>

Cirque du soleil abs:  10 reps of each exercise, followed by a 10-second hold

  • Crunches > Crunch and hold for ten count
  • Table crunch > Crunch and hold for ten count
  • Legs straight up – toe touches > Iso Hold
  • V-legs up & crunch between  > Iso Hold
  • Right knee in, left leg straight out (6″ off ground) & crunch > Iso Hold
  • Right knee in, left leg straight out (6″ off ground) & cross-body crunch
  • Left knee in, right leg straight out (6″ off ground) & crunch
  • Left knee in, right leg straight out (6″ off ground) & cross-body crunch
  • Start in table top, heel taps (10 ea foot)
  • Heel taps faster…10 ea foot
  • Both heels, same time tap
  • Hold heels 6″ off ground
  • Reverse crunch          > Iso Hold
  • Flutter kicks for 10       > Iso Hold
  • Heels to heaven for 10
  • Felix counted us down as we lowered the legs to his 10 count

Mosey to the wall. 

  • 45 sec LBDs
  • 45 sec Side Plank (L)
  • 45 sec Derkin
  • 45 sec Side Plank (R)
  • 45 sec Shakira’s…Schlitz did an outstanding job demonstrating the exercise
  • 45 sec Pickle pounders
  • 45 sec Incline Merkins

40 Moroccan nightclubs IC & finished off with Schlitz’ favorite exercise

 

Announcements/Prayer requests:

  1. Prayers for Vault (Covid again)
  2. Prayers for Poacher, Sub Zero, Jeb (and especially Anne!)as they travel France
  3. Prayers for Winchester as he leaves for the army in a couple weeks
  4. For Felix as he takes the kids to his in-laws for a couple weeks (he thinks)
  5. For MadBum’s M’s cousin facing liver failure
  6. For Dos Equis and his family is they had to England

Chitwood let us out in prayer 

 

MOLESKINE: 

 

Aye!

 

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