We had 8 for a first workout of the Hump-day this week and here is what went down:
COP – Run lap around parking lot insert some Karaoke left and right side then back to flag circle up for 20 4ct SSH, 15 Good Mornings, 16 DQ’s (old guys need to stretch), 15 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso. 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s, 15 Scorpions, 20 merkins. Recover as we are ready for the THANG.
THANG
Partner 4 corner Escalator. So a ton of mumble chatter this morning as this group was chatty. YHC decided a date rotation was in order so everyone could catch up while working out so for this one we partner up and start with 10 Merkins, run to next corner of parking lot for 20 squats, then 30 LBC’s and 40 Flutter kicks then return to start. Rinse repeat two more times for a triple check.
Switch Partners partner 1(P1) runs lap around parking lot as the timer, P2 – donkey kicks, then P2 runs lap and P1 Dk’s. Repeat but exercise is LBC’s. Repeat again but exercise is alternating lunges.
Switch Partners again and we do 11’s starting with 10 merkins, run guard rail for 1 dip, bear crawl back to start 9 merkins run to guardrail for 2 dips bear crawl back to start. Continue until 1 merkin and 10 dips.
Finally we count off by 2’s so the 1’s run a 100 yard suicide (25, 50 and 75 yard stops) as the timer, P2 performs alternating lunges. Switch 2’s run suicides and 1’s alternating lunges. Repeato, except the exercise is LBC’s. Repeato again except the exercise is Squats. This turned out to be a gasser for the group and a great way to finish.
COT
Mosey back to flag. Numberama, namerama and YHC took us out in prayer.
Moleskin
We had a great time catching up and poking some fun at each other…like partners do. You can imagine the jokes, and fun time we had…but to be there…it another level and what gets you off on the right foot for the day.
Prayers for Lighthouse who has family over in Keiv, Ukraine. Prayers for Roger Roger’s Family and for those who are going through a tough time now.
Hump Day Happy hour @ O’Toole’s in Midlothian tonight and Another HDHH tomorrow at Capital Ale House on Cox Road in Glen Allen.
Basketball brackets are due to Splinter by tonight along with $10.00 registration.
Have a great day Gents as it was an honor to lead. Cheers….CB
