Nine PAX (Fudd, Checkbook, Flounder, Epstein, Dr. Evil, Tardy, Hook ‘Em, Fortran, Deliverance) posted in the gloom to enjoy the Ted Nugent station on the music-playing lava lamp and enjoy some mumble chatter while getting stronger.
After a perfect F3 mission statement and disclaimer, @Epstein took us on a warm up mosey through the park.
Warmarama: SSH’s, Dean Vigodas, Seam Rippers, Sun Gods, Chinooks.
The Thang: Three sets of three exercises done Tabata-style (45 sec. of exercise with 15 sec. of rest) with a short mosey in between sets.
1st set: (selected by @Fortran) Alternating lunges, Iron Cross, Upright rows. @Hook ‘Em took us on a short mosey.
2nd set: (selected by @Tardy) Front arm raises, Alternating side lunges, Low flutters. @Fudd guided us on a short mosey.
3rd set: (selected by @Checkbook) Copperhead squats, WWI’s, Merkins. Modified the last set by replacing the WWI’s and Merkins with Tricep extensions and Curls.
Mary: LBC’s, Cindy’s each side, Freddie Mercury’s, American Hammers.
Announcements/Prayers: Thankful we didn’t run around the school all morning with the other PAX; blood supplies are short, so give if you can; Dr. Evil’s sister Barbara; safe travels to Tardy driving to Texas to visit his grandmother; Boone’s Farm in his job search; Mulligan’s brother John.
@Epstein led us out.
It was an honor to lead, Deliverance.