YHC thought I had left the house in plenty of time to make it Speas, but forgot about the St Leo 5 and 10k that goes right in front of my house.\u00a0 After successfully dodging a few runners and police barricades, I arrived with 30 seconds to spare to see 7 Pax ready to go.<\/p>\n
There was a little mist in the air and my weinkee (sp) was not holding up well, but here is how things went.<\/p>\n
Warm-a-rama:<\/p>\n
SSH x 20<\/p>\n
Imperial walkers x 20<\/p>\n
Squats x 20<\/p>\n
Abe Vigodas X 6<\/p>\n
Whirlys x 15<\/p>\n
Arm swirly things in all sorts of manner<\/p>\n
The Thang:<\/p>\n
Mosey to the Lido Deck for 7 layers of dip.<\/p>\n
We alternated 20 dips with the following:<\/p>\n
Derkins x 15 – Dips<\/p>\n
Left leg step up x 15 – Dips<\/p>\n
Erkins x 15 – Dips<\/p>\n
Right leg step ups x 15 – Dips<\/p>\n
Left leg lunge x 15 – Dips<\/p>\n
Right leg lunge x 15 – Dips<\/p>\n
Merkins x 15 Dips<\/p>\n
Just prior to the last two sets up Dips, we welcomed Argyle to the fold.<\/p>\n
Mosey back to the bus lot.\u00a0 Upon arriving, the Pax was instructed to lunge walk about 25 yards followed by a jog to the Rock Yard<\/p>\n
The Pax was instructed to find a medium size rock for the following set of exercises.<\/p>\n
15 Skull Crusher<\/p>\n
15 Rows<\/p>\n
15 Curls<\/p>\n
15 Russian Twists, double count<\/p>\n
15 Half Cardigans<\/p>\n
We repeated this routine for a total of 5 rounds<\/p>\n
Lastly, we paired up in groups of 3 for 3 man grinders.<\/p>\n
First set – 3 reps for each Pax.\u00a0 Merkins at the bottom, Squats at the top<\/p>\n
Second set – 3 reps each, Side lunges at the bottom, Hillbillies at the top<\/p>\n
Third set – 2 reps each, LBCs at the bottom, Low Flutter at the top<\/p>\n
Time<\/p>\n
COT:\u00a0 Prayers for Burlap and his family as his Mom recovers from a back injury.\u00a0 Prayers for families dealing with dementia and aging parents.<\/p>\n
Thanks to Undertow for the keys.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC thought I had left the house in plenty of time to make it Speas, but forgot about the St Leo 5 and 10k that goes right in front of my house.\u00a0 After successfully dodging a few runners and police barricades, I arrived with 30 seconds to spare to see 7 Pax ready to go. […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,1],"tags":[],"class_list":["post-24804","post","type-post","status-publish","format-standard","hentry","category-purgatory","category-uncategorized"],"acf":{"q":"Mutton","date":"03\/15\/2025","pax":"Mutton, Argyle, Pony Express, Lambchop(WB), Starfish, Linus, Undertow, Green Acres(WD), Singing Cowboy
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