Substitute Q for Kapowksi, I figured I would demonstrate how to write a timely backblast:
A few warmups, SSH, ATT, and humpies
Mosey to the breezeway at St. Lukes, 5 pullups followed up by 10 lunges around the breezeway. Rinse and repeat 6 times until we got all the way around the breezeway.
15 Decline Merkins
Mosey to the bottom of the hill by LHCC for “Catch me if you can”.
1 partner does exercises while another partner runs backwards up the hill, when the first partner finishes the exercise he runs after partner #2. Both mosey back down the hill, and alternate.
We did 3 exercises 3 times each. 10 squats, 10 merkins, 14 american hammers.
Very Quick 5 count from TF. Mosey to the short wall at Corinth. Longer 5 count from TF.
20 Decline Merkins, 20 Step Ups, 20 Incline Merkins
Phlegm grabs a block from the pile, the rest of the PAX go to the tunnel and wall sit until Phlegm arrives.
Everyone on one side of the wall, while doing a People’s Chair pass the block down to the PAX next to you. Pass the block back to the other end except each person does 5 overhead presses. Rinse and repeat except this time only air presses (except for phlegm who had the block).
Back to the short wall for 20 Decline Merkins, 20 Step Ups, 20 Incline Merkins
Mosey back to the parking lot for 9 minutes of Mary. We went around the circle and everyone led and exercise:
Flutter Kicks, LBCs, Freddie Mercuries, Pretzels (is the only exercise Publix knows?), 6″, American Hammers, Boat/Canoe, V-ups, Super Troopers, High/Low Plank, Windshield Wipers (Crowd Pleaser)
Not much mumble chatter besides Retread’s several references to Forrest Gump. Even though it sounds like he can quote the whole movie, he said that it isn’t his favorite. But we all know what his favorites scenes are…I was runnin. HBC was on a run and stopped by on the way home for a few step ups and some Mary.
Announcements: CONVERGENCE THIS SATURDAY 2/24!
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