AO: The Pulpit
QiC: Lion King
Pax Count: 7
Pax List: Credit, Deuce, Johnny Football, Lion King, Raffle, Spike, Timex
FNG Count: 0
Downrange:
A cool morning sent The Pulpit into the parking garage for a No Run, upper body beatdown
Warm up: Typical SSH, Don Q, Weed Picker, Mnt Climber and a quick mosey to the bottom of the parking garage
The Thang: All exercises with coupon: ROUND 1: 20 alternating merkins with one hand on coupon then switch. Murder Bunny hop to other side of garage and 20 more alternating merkins. murder bunny back and 20 more alternating merkins. ROUND 2: 25 curls, walking lunge to far side of garage where you do 25 more curls. lunge back and final 25 curls. ROUND 3: 20 overhead presses then redrum bunny hop to far side of garage, 20 more presses, redrum bunny hop back for final 20 presses. ROUND 4: 20 rows with coupon, mosey to far side of garage and back for 20 rows.
On to Abs: Around the world – each PAX called their own ab exercise and reps. Freddies, LBCs, WWI situps, Russian Twist, elbow plank and V-up Roll-ups
120 calf raises (various positions) and some low, slow dips to finish us up.
CoT: Second F next Tuesday evening, spread the word. Also, we are collecting funds for a pull-up station at The Pulpit. Thanks to those who have already contributed. We will schedule a work day this winter to install.
Let’s all be a reflection of His light on those we encounter this Holiday Season.
