It is now officially summer.
How’s everyone’s beach body?
When you think six-pack … are you thinking beer belly or abs?
I’ve had this workout flagged for a while but wasn’t quite sure when or how to pull it out. Decided today was as good a day as any.
Ma Bell and Franklin get an excused absence. The rest are in store for a beatdown in reverse.
Warm-up
Pickle laps
GMs, Windmills, Merkins (32x), IW, PJs, MC
Penalty burpees for a tardy someone. Can’t remember who
Thang Mary
Moseyed over to the benches in front of the school for 4 sets of:
- 20x benchtop frog kicks / leg lifts
- 20x full sit up (focus on squeezing the abs)
- 20x full elbow twists
(see here for video demonstration from someone who looks like no one within our midst: LINK)
Sprint to the 5th light post and do 20 merkins
Repeato
After four sets, we made our way back by stopping at every light pole for more Mary:
- Freddy Mercs & Flutter kicks (lunge walk to light post)
- LBCs & supermans (gorilla hop to light post)
- L/R heel touches & heels to heaven (lunge walk)
- J Lo’s (gorilla hop)
Mary
Back at the flag for SSH, merkins and shakira’s
Finish with a pledge of allegiance at the flag.
COT:
- 15 PAX
- Announcements: food drive (don’t ask Franklin for details) and TCP on Sunday @ 2PM
- Prayers: for Jen and unspoken
NMS
- Good to see Ma Bell out continue to shuffle. And props to Franklin for the company
- Music today brought to you by Amazon Music’s “90s Alternative” station. Sadly I couldn’t find “The Crow” soundtrack easily enough for the Bruce Lee connection. We were ‘entertained’ by Creed and Candlebox instead
- Speaking of which… Pivot has quite the story to tell of his Candlebox experience. Riptide would have been impressed
- Good to see Steak Knives out in the area again
- Pleased to meet Garden (g)Nomad. And happy to see Cadence turning into a regular!