A lucky Pax of 13 freed themselves from the confines of their fartsack and posted this morning, ready to prepare themselves for the season of giving. The idea was to focus all of our efforts on “Her” by working primarily on the abdominal region. Once all Pax had gathered at the festive and decorated Union Point Park Gazebo, we began our work.
WARM-O-RAMA
- SSH, IC 4ct, 15x
- Sungods, IC 4ct, 10x Forward, 10x Reverse
- Cotton Pickers, IC 4ct, 15x
- Burpees, 5 OYO
THE THANG
- Mosey around “The Block” to the Brick Wall near bridge
- BTTW, 10 count per Pax
- Alternating Single Leg People’s Chair, 10 count per Pax, switch leg with each Pax
- Jailbreak back to Gazebo
- In & Outs, IC 4ct, 15x
- Freddy Mercury, IC 4ct, 15x
- Prison Cell Merkin Burpees (PCMB), 5 OYO
- Partner Leg Throws, 30 OYO, Flapjack
- Carolina Dry Docks, IC 4ct, 15x
- Low Slow Flutter, IC 4ct 15x
- Dying Cockroach, IC 4ct, 15x
- Super Skaters, IC 4ct, 15x (Gander provided excellent demonstration of a properly performed exercise)
- American Hammers, IC 4ct, 15x
- LBC, IC 4ct, 15x
- Greetings and Chair Salutations, hold for slow 30 count from Q
- RINSE & REPEAT entire program with only modification being Mosey directly to Brick Wall and Mosey back to Gazebo. No modification to number of reps, although there was a plea to modify the number of Partner Leg Throws. Alas, no discount was given. She will thank you later for this. More grunting this second time through. Who’d have thought?
BONUS EXERCISES
- Murphy To Manteo: 4 count each of SSH, Squat Thrust, Jumping Knee Ups, Merkins, repeated 4 times, OYO
- Plank for 1 minute
MARY
- Down Dog Stretch
- Upward Dog Stretch
COT
Count, Name, Announcements, Pray
Fine work by the Pax this morning while surrounded by the holiday décor at the Gazebo. Keep your gift under wraps until such time for an appropriate unveiling. She is certain to love the surprise you have in store for her.