Tag: G-6 (Rick Kuhlman)

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Cannon Ball (Sam Crockett), Abort (Jeremy Loftis), Banana Seat
FNGs: 1 Banana Seat
COUNT: 8
WARMUP:
The usual
Went and got rocks from L&N

THE THANG:
Set up Hangman under the bridge by Big Ball

Exercises were:
15: Shoulder press, tricep ext, curls
10: Front Raises, Goblet Squats, BBS
5: Am Hams, Flutters, Brick Merkins
Run the stairs

Puzzle was: But fools despise wisdom and discipline

MARY:
None

ANNOUNCEMENTS:
None

COT:
Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and discipline

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Cannon Ball, Amazon (Brad West), Postman (Scott Colby), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 7
WARMUP:
– Shoulder taps
– Tempo lunge
– Merkin tempo
– Monkey humpers
– SSH

THE THANG:
Mosey toward the Big Ball stairs, stop under Clinch Ave bridge for Welsh Dragons:
– Four bear crawl steps
– One merkin
– One plank jack
– One shoulder tap (each arm)
Continue with four Bear crawl steps and increase the rest by one rep each time. Did this to the other side, most got to 7 reps.

At Big Ball stairs, escalator with:
– 10 imperial squat walkers
– 10 merkins
– 10 pickle pounders
– 10 shoulder taps
– 10 dips
– 10 crab cakes
Run to the top of stairs and back down after each set, starting with just imperial walkers then adding the next exercise down after each round.

Mosey over to amphitheater.
– 15 Bulgarian split squats (each leg)
– 15 derkins
– Run to the top for 15 inverted rows
– 15 box jumps
– 15 sit ups with legs up on stage
– Run to the top for 15 rows, palms facing the other way
Repeat that through, dropping to 10 reps of all.

Back to start point

MARY:
– Hello Dolly
– Flutter kicks while in hollow hold

ANNOUNCEMENTS:
Haw Ridge coming up
COT:
Posted before this in Slack