20 men posted on a warm, beautiful morning at the Point for an impromptu Gun Show. YHC squealed in with 2 minutes to spare to a PAX anxious to get started. After a quick review of our mission statement and an explanation of today’s theme – we jumped right in.
Warm-Up
- SSH x 25
- Sobriety Sungods x 10 per side
- Cotton Picker (narrow) x 10
- Cotton Picker (wide) x 10
- Downward Dog – OYO
- Upward Dog – OYO
- Baseball Shoulder/Tri stretch
- Neck stretch
After a thorough warm-up the PAX did a slow mosey under the bridge and to the back of the Convention Center for:
The Thang
Today’s workout was strictly focused on the guns. With Summer just around the corner, we are exercising our right to bear/bare arms. With a large group we broke into pairs and completed 3 Rounds of 8 exercises with little to no rest between. Partners split exercises and most were done with 21 reps. They included
(1) Diamond Pushups x 14 + 7 quick pulses
(2) Inverted Rows x 14 + 7 quick pulses
(3) Dips x 14 + 7 quick pulses
(4) Inverted Chin Ups x 14 + 7 pulses
(5) Sphinx Pushups x 14 (or as many as possible)
(6) Chin Up Hang – 21 second hold
(7) Carolina Dry Docks x 14 + 7 quick pulses
(8) Pole Dancers (14 or 7 each side)
Rinse and Repeat 3 rounds
After completing these rounds we did a short job to the front of the Convention Center for duck/squat walk along the front wall x 2. Sweat pouring and arms quivering, we met back at the flag for a quick
Mary
LBC’s x 50
American Hammers x 15
Rainbow Flutters (10x10x10)
Superman/Banana x 8
No new announcements
The PAX closed in prayer. Pete and Nicki’s knew we were coming and posted the attached sign in honor of today! Thanks for a strong showing this morning – I hope everyone has a great weekend!
Upcoming Schedule
The Bear – McRib
Fartlek – Cuddy
Bushwood – Deuce