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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