QIC: Clothespin
Date: 09/24/2019
PAX: 9 Volt (R), Mrs Baker (R), Deep Dish, Sandwich, El Chapo
AO: The Battery
Conditions
Humid and Dill Pickle Smelling
COP
• Mosey around Greenway to Parking Area
• Third Grade Exercise 15 in cadence
• SSH 20 in cadence
• Willy Mayse Hayse 14 in cadence
• Little baby Arm circles forward (thumb up) 15 in cadence
• Little baby Arm circles reverse (thumb down) 15 in cadence
• Cherry Pickers 15 in cadence
• Seal claps 10 in cadence
The Thang
Get those dollar bills cause we are pole dancin!
I see the Light Mama!
Pick out 8 Light Poles Jog down 8 poles. Do exercises back to start with 8 then minus 1 at each pole.
• Merkins – Lunge between
• SSH (4 Count) – Bernie between
• Slow Squats – Karaoke between
Mary on the yoga mats:
• 1 minute plank
• 30 LBC
COT
Be Yourself. Push yourself in life to be the best you can be. Please EH!!!
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
I did not get enough legs Saturday so today was leg heavy! The workout went by very fast! The lunges in the 1st seemed never-ending! 5000 steps X 2.95′ (my stride length)/5280 = 2.79 miles during our workout today! Way to push yourself guys!!
News
IronPax Saturday! Cyclacross Next Sunday 9-29-2019 Go Support Mrs Baker and Mustang!