8 PAX posted at Patmos this morning.
PAX were LaLoyd, Onions, Editor, PacRat, Muck, Lights Out, Optimus and myself.
Warm-up
Parking lot lap
Bean Picker x 15 IC
Windmill x 15 IC (Abe Vigoda in case The Mick is reading this)
Large arm circles forward x10 IC
Large arm circles backward x10 IC
Grab coupons and head down to the top of the amp
What did we do?
We used F3 cards – each PAX would pick a card and we would do the exercise as 10 IC or 10 single count.
After 3 exercises, 1 lap around the amp.
Not in any particular order
Freddie Mercury x10 IC
Sprint 300m (which was a full snake down the amp and back up)
High Plank (60 seconds)
Squat x10 IC
Mountain Climbers x10 IC
Sprint 400m (full snake down the amp and back up – twice)
Low plank (60 seconds)
Hand Release Merkins x10 IC
Low, Slow Squat x10 IC (Pacrat did as an 8 count – 4 down, 4 up)
Shoulder Taps x10 IC
Monkey Humpers x10 IC (everyone thought of Thunder)\
Incline Merkins x10 IC
Joker card appeared (dealers choice – mine was 10 coupon complexes OYO)
Dips x10 IC
Standing Lunge (of course we stood), x10 IC
Merkins x10 IC
Karaoke along the top of the amp and back to starting position
Spring 200m (full snake down the amp and back up)
Carolina Dry Docks x10 IC
Joker appeared again 10 burpees OYO – I think that was an Optimus call
Lunges x10 IC
Plank Jack x10 IC
Hand Clap Merkins x10 IC (I was on my knees and wasn’t even close to keeping up)
SSH x10 IC
Oblique Crunches 15 each side
Backward run along the top of the Amp
Hand Clap Merkins
Bear Crawl along the top of the amp
Moleskin
I saw the Q was still open Saturday evening and decided to grab it – sorry Fonzie. The cards offer a great overall workout and we used the differently than normal today. I never used cards at Patmos – so this was a great Q that I really didn’t need to think about or plan. I tried to keep the cards in order, but the slid around my car as we drove to Starbucks for coffee. We “ran” about 1.5 miles this morning. 7 of 8 PAX attended coffeteria today. Editor needed to head off to teach the next generation. Lights Out met Onions. Great seeing LaLoyd! Optimus and I were graced by his appearance twice in 3 days. LaLoyd is hoping to see us 2-3 times a week. Please be encouraging – keep him accountable. Guess who is turning 40 soon and is celebrating by going to a wrestling match? Watch the video and figure that one out on your own.
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