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:
- Prayers for Vault (Covid again)
- Prayers for Poacher, Sub Zero, Jeb (and especially Anne!)as they travel France
- Prayers for Winchester as he leaves for the army in a couple weeks
- For Felix as he takes the kids to his in-laws for a couple weeks (he thinks)
- For MadBum’s M’s cousin facing liver failure
- For Dos Equis and his family is they had to England
Chitwood let us out in prayer
MOLESKINE:
Aye!