WARM UP
- Good Morning x7 IC
- Motivator x8 IC
- IST x7 IC
- Toy Soldier x8 IC
- Coupons to the top of the amp, assemble
THE THANG
Dora Is A Sandbagger– 1PAX runs amp lap with sandbag while other PAX perform the chosen exercises continually until all have done a sandbag lap then move to the next stage.
- Stage 1 – Timer: full amp lap; Exercises: Curls, Dips, x10 CC OYO
- Stage 2 – Timer: amp lap down 4 levels; Exercises: Merkins, 1-armed rows, x10 CC OYO
- Stage 3 – Timer: amp lap down 3 levels; Exercises: Coupon Squat, SSH, x10 CC OYO
- Stage 4 – Timer: amp lap down 2 levels; Exercises: Coupon hold Leg Raise, Superman reps, x10 CC OYO
- Stage 5 – Timer: amp lap down 1 level; Exercise: 8ct Step Up, OYO
- Coupons to the flag
MARY
- CCV x10 IC
- LBC x20 OYO
- 0:45 Plank
- 0:20 Sally
MOLESKIN
The Sandbag Dora took longer than anticipated (you never know how many PAX will show). I had a bunch of other stuff to do that got cut due to time but I still feel this was a good workout. A great way to start the work week. Plus Mother Nature favored us with some nice light rain so we got to mix in some Shawshank’s while doing the leg raises in Stage 4!
COT offered a reminder of the upcoming Ultimate Football @Thicker Park this weekend plus we prayed for His guidance in each of our lives.
Good chatter at coffeeteria. We were wet but I don’t think we destroyed the floor.
There were no words of wisdom during COT but on the drive home the radio left us with the words of AC/DC…. some are held for charity, and some for fancy dress, but when they’re held for pleasure they’re the balls that I like best.
Happy Monday
Leave a Reply
You must be logged in to post a comment.