Well its time for another PBR Q. You know what that means. No one is going to show up. Just kidding I pull numbers like an old lady at BINGO. I had some free time Sunday evening so between burning boxes and jumping on the trampoline I cut some sticks. Silly me I brought 12 sticks just in case everyone shows up or maybe MT View gets confused and thinks we still have the Ghost Flag. So here we go.
Warm UP
Side Straddle Hops (Not really, I dont warm up with SSH)
Slumpies in Cadence (Nailed this one)
Hariy Rocketts in Cadence (Well kind of, umm not really)
Little Arm Circles PBR Style
Finkle Swings (We all looked like a bunch of drunkereds at a Winger concert)
The Fun
Pick your stick and choose wisely
Started off with 11’s
Merkins and over head press with the stick.
Lunge walk up the nearby hill with our sticks.
Mosey to a church parking lot
Set up camp at the bottom of the stairs (Thats a given)
All done holding with our sticks except the running
Some exercises are new and will probably never be done again
20 Squats IC
Run up stairs then around back to camp
20 Over head Press IC
Run up stairs then around back to camp
20 Lift Ups IC
Run up stairs then around back to camp
10 Back Lifts IC
Run up stairs then around back to camp
20 Big Bus Drivers IC
Run up stairs then around back to camp
1 Minute Hold Up
Run up stairs then around back to camp
20 Roll the Doughs IC
Run up stairs then around back to camp
20 Curls for Snips IC
Run up stairs then around back to camp
20 Helicopters IC
23 Flutter Kicks IC
Mosey Back to the AO
Ended with 46 Merkins in honor of Spokes Birthday
WOD
John 14:27 27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.
Moleskins
Do not write in Orange ink then try to read in the dark
Swinger has the best one liners.
I wish I would have bought a lot of Lowes stock back in the late 90’s
Shoulders are a little tight.
Burned about 400 calories and about 4500 steps
Happy Birthday Spokes
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