Hmmm…what workout haven’t the PAX completed in a while? I know! BLIMPS But wait, I hate block work because my upper body is weak…well how best to build up muscle? Work them out! So here is what we did.
Weather: 32° F, Wind 0 mph, Mostly Clear with high clouds, Dew point 23 °F
Warm up (Grab some blocks and place them in the center of the PAX):
SSH’s 20 IC
Slumpy 15 IC
Windmills (Slow) 10 IC
LBAC’s (Forward, Hold em’ up, Reverse, Hold em’ up, Overhead Hand Clap)
Monkey Humpers (Intentionally Slow) – 15 IC
Pick up Blocks and perform the following IC 10x’s.
- Curls for Girls
- Overhead Press
- Straight arm lift
- Skullcrusher
On your 6
- Bench Press
- Skullcrusher
Leave Blocks on the ground
Mosey to the Square
Perform BLIMPS with a jog around the block (use cut through at porta john parking lot) between each exercise (OYO)
B – Burpees 5x’s
L – Lunges 10 each leg
I – Imperial Walker 15 each leg
M – Merkins 20 x’s
P – Plank Jacks 25 x’s
S – Squats 30 x’s
Body Destroyer with a full body stretch from your fingertips to your toes
Mosey towards Methodist Church stairs…oh wait here comes Double Bogey and Friar…stop at curb along Main Street for some full view Monkey Humpers (10 IC). This was totally impromptu but totally worth the love tap by Friar
Grab a stair at the Methodist Church for some calf raises. Performed with a start in the up position and on my down the PAX lowered IC. The cadence speed was varied to allow for the calf burn.
Mosey to AO
On your six and perform the Block Warm Up in Reverse
- Bench Press
- Skullcrusher
- Added a low flutter with Block held high above chest (hurts the Coccyx)
Stand up
- Skullcrusher
- Straight arm lift
- Overhead Press
- Curls for Girls
Time with Mary
Weezy Jefferson
Hold 6”s
Spell the Alphabet with both legs
COT
Spent some time Saturday afternoon cleaning flower beds. Trimmed the Liriope (Monkey Grass, the M wanted 75 of them and my forearms are jacked now), removed the dead from the mums and some other variegated plant I don’t know the genus/species name. My 7-year-old 2.0 was with me and she was asking why we clean away the dead. I was able to show her that beneath all of the dead plant material there was new growth. This became an object lesson on Pruning. In John 15:1-3, Jesus describes himself as the true vine and God as the vinedresser. God takes away the branches (dead plant material) that doesn’t bear fruit so that the new growth can bear fruit. There are areas in our life that we need to seek God’s direction/wisdom/discernment to find areas that need to be pruned.
Prayers of thanksgiving for Swinger’s M getting a new job in Lenoir, Snips is in a good spot and God is working through him.
Moleskin
- Commando posted after going to bed at 1AM – should be no excuse for you PAX that fartsacked cause you thought you needed your beauty sleep.
- Babyface pointed out that he was touching his finger tips to his toes and that my direction was not clear…STRETCH your BODY OUT from your FINGER TIPS to you TOES
- It was a pleasant greeting by Friar and for those that didn’t see it, I think?? Double Bogey stopped running to do some Monkey Humpers with us.
- Missed you guys that didn’t Post
- F3 Boone launch is Saturday, March 23rd 7:00 AM at Clawson-Burnley Park (the old Armory off State Farm Rd. for us that were in Boone in the early 1990’s.
355 Hunting Hills Ln, Boone, NC 28607
https://goo.gl/maps/WMNQmGSTzCM2
Spokes Out!
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