Paula Abdul, Obama & Dolly Go to a Bar

2 SOJ regulars showed up to Rock N Roll to hang with Paula Abdul, Obama and Dolly. Here’s the scoop :

Warmarama :

Warmup 1/4 mile run around parking lot, through playground trail and back

20 SSH IC

10 Don Q’s IC

10 Russian Soldiers IC

10 Imperial Walkers IC

10 Cherry Pickers IC

THE THANG :

Merkin Mile – do 25 merkins after each 1/4 mile run (Total : 100 merkins, 1 mile). Followed the same loop we did for the Warmarama.

Mosey to basketball court

COP :

Never Cross Dolly’s 30x IC (This is a Dolly while sitting up with your arms in Iron Cross position)

Outlaws (15 to the right IC, 15 to the left IC)

Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you on the ground. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds in center position, right position and left position. (We did 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left, 15 seconds in the middle)

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court 

Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato across basketball court

Mosey to stairs by baseball fields

Paula Abdul set of merkins up the stairs (bear crawl up 2 steps and do 1 merkin, crawl bear down 1 step and do 1 merkin. Repeato to the top of the stairs)

Mosey back to parking lot and Ole Glory

1 minute of Pole Smokers

1 minute of LBC’s

DONE

COT :

Doozy had a great trip to F3 C’ville over the weekend. They are doing some great things for men in recovery from addiction to help them get in shape, learn a trade and find a job. It’s given Doozy some things to think about possibly implementing in RVA for the future.

Prayers for marathon runners as they train and our PAX on IR

YHC took us out in prayer

NMMS :

Doozy enjoyed the Not-So Lazy Boys and Obama’s as some new exercises to do. YHC enjoyed the push as always from Doozy.