Launchpad…<\/p>\n
YHC thought he found a new de la soul album but in fact it was a 30th anniversary drop of buhloone mindstate from sept 21, 1993. it was appreciated by the pax who enjoyed the music choice. there’s a shout out to north carolina if you listen carefully enough.<\/p>\n
The pax showed up and we gathered under the shelter and gave the pax a choice – laps around the track, around the parking lot, or around the tennis \/ pickleball courts. pickleball courts were chosen. we were doing a ladder with exercises on the board and rocks outside the gate.<\/p>\n
a little warmup, ssh, arm swirlies forward and back, overhead clap, imperial storm troopers, hillbillies, 5 burpees with spicoli, some hip stretchers.<\/p>\n
moseyed to the courts, grabbing a rock setting it outside the gate to be good citizens kind to the court. bear crawled across the bridge.<\/p>\n
set up the cardboard with a ladder, the boom box and got started.<\/p>\n
do the exercise. then run a lap around the courts. then the rocks. then add the next line. After 10 burpees and 20 heels to heaven twice, switched to do 1\/2 the reps each subsequent time around so, 5,10,30 then 5,10,15,40… like that…<\/p>\n
10 Burpees<\/p>\n
20 Heels to heaven<\/p>\n
30 Merkins<\/p>\n
40 Freddie mercs<\/p>\n
50 Plank jacks<\/p>\n
60 Monkey humpers<\/p>\n
<\/p>\n
20 of each… adding new line each time… staying with 20 throughout…<\/p>\n
Curls<\/p>\n
Skull crushers<\/p>\n
Overhead press<\/p>\n
Bent row<\/p>\n
Upright row<\/p>\n
Front raise<\/p>\n
<\/p>\n
we stuck together. it was fun. we did some box cutters at the end then a ring of fire which started with 11, 10, 9, 7, 5, 3, 2, 1 merkins each. it might have been too much.<\/p>\n
spicoli has the q for mayhem this week.
\nposthole needs a site q for urban assault.<\/p>\n
prayers for forgiveness and renewal in the spirit from yom kippur…
\nand happy rosh hashanah the jewish new year.<\/p>\n
thanks to the pax who came out.<\/p>\n