Paycheck’s New Standard Scrooge Q (PNSSQ)

Mon, Sept 6 2021

AO: Scrooge

THE PAX (5): Kimchi; Chilla (RESPECT); Big Hurt; Web; Paycheck (QIC)

WARMUP

-Big Arm Circles 10x Forward, 10x Reverse

-Forward Claps x 10, Give yourselves a round of applause for getting out of bed and getting after it.

-Prisoner Squats, in cadence, x10 

-High Plank, Hands-to-Heels Half Burpees x 10, in cadence

-Hand Release Merkins x 10, in cadence (slap ground on 3)

-Shoulder Taps x 10, in cadence

-Mountain Climbers x 20, in cadence

-High Knees x 10, in cadence

[Mosey to picnic tables]

THE THANG, Part I – Paycheck Picnic

5 rounds

Reps: 10; 3×3; 10

Moves (3):

1):  Explosive Incline Chest Pass Merkins x 10: Pax perform an incline pushup, chest-to-table, explode so hands leave the table.

2):  Split-Grip Pullups: 3 with LH pullup grip/RH chinup grip; 3 with RH chinup grip/ LH pullup grip

3):  Bench Dips x10

After round 2, High Plank on sidewalk for the 6.

-10 Shoulder Taps.

-Grass Bonnie Blairs x 12, in cadence- Knee in grass = 1, jump up, switch knee.

2 more rounds, 5th round taper to 5 Inclines; 3×3 Pullups; 5 Dips.

-Plank at sidewalk when complete

-Air Chair/Al Gore (~30 seconds)

[Mosey to Dugout]

 THE THANG, Part II – The Legs Leg

-High Knees to Fence at Left Field foul pole.

-Mosey 3 Lightpoles to Center Field, Jailbreak 3 lightpoles to Right Field foulpole.

-Right Field Foul Line:

-Plank 10-Count Recover

-10 Shoulder Taps, in cadence

-10 Heels-to-Hands Half Burpees (land flat-footed).

-Mosey 3 Lightpoles to Center Field, Jailbreak 3 lightpoles to Left Field foulpole.

-10-Count recover.

Left Field Foul Line:

-Side Straddle Hops x 10, in cadence.

-High Knees to Lightpole heading to Center Field.

Run Backwards to Left Field foul pole.

60% Jailbreak to Center Feild; Jailbreak to Right Field foul pole.

Right Field Foul Pole

-High Plank

-Shoulder Taps x 10, in cadence

-Hand Release Merkins x 10

-Mosey 2 lightpoles, Jailbreak 2 light poles, Mosey 2 lightpoles, Jailbreak from Left Field foul pole to 3rd Base Dugout/exit.

[Mosey to swingset]

The Thang Part III – Paycheck Pilates/ Mary

Standing Swingset Ab Rollout, x 8

Plank for the Six

Heels to Heaven x 10, in cadence

Big Bois x 10 OYO.

Final Countdown: Break into A’s and B’s.

3 rounds:

Standing Ab Rollout x 8 (A’s Start Here)

10 Flutter Kicks (L+R= 1); 10 Big Bois. (B’s Start Here).

Victory Lap around Da Hoppa’s Yard.

Devo: You, my brothers and sisters were called to be free. But do not use your freedom to indugle the flesh; rather, serve one another humble in love. Galations 5:313 NIV. | “God, thank You for the freedom You’ve given to me! Help me not to abuse it, but to use my liberty to freely serve others. Let the way I treat ther people reflect Your love. In Jesus’ name, Amen”

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Prayer: Big Hurt

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