Looks like this VQ needs to learn to count. After several months of being a PAX, this old geezer was only used to counting on the 4th count. After finally getting the swing after warm-ups, the workout advanced. Here’s how it went:
Warm-ups
Side Straddle Hops – 15x, Humpies – 15x, Little Arm Circles – 10x (forward/backward), Abe Vigodas – seems like the PAX didn’t know this one – Windmills – old man fashion – slow with increased stretching.
Mosey around clock
BUTKUS – Step ups on curb – x 1 minute, alternating legs
Mosey to 1st Baptist Church field
VQ called out the Fire Department for a little Fire Drill
Run in place & VQ called fire, PAX dropped to ground, rolled right, performed merkin, rolled left & performed another merkin, then up and run in place. Moving clockwise, each PAX got the opportunity to call “Fire”.
Mosey back to flag & performed another 1 minute of BUTKUS
Mosey to blocks – VQ realizes this is men’s only workout, but decided to introduce the PAX to a modified “CINDY” workout. Here’s out it went down:
5 block Bent Over Rows, 10 Merkins, 15 Squats – x 5 minutes – OYO with AMRAP with goal of minimum of 5 rounds.
Quick run to light pole and back
Rinse and repeat x 5 minutes
Quick run to light pole and back
Round 3 consisted of: 15 Block Bent Over Rows, 10 Block Chest Presses, 5 squats – x 5 minutes.
PAX put blocks up and moseyed back to Flag. VQ heard one PAX comment: “That was brutal” – mission accomplished.
ABS – LBC – 15x, RBC – 15x
COT
Word of Day – Paraphrased – “Choose this day who you will serve, as for me and my house, we will serve the Lord”. Discussed various ways we serve: Volunteering @ Church, volunteering @ a Non-Profit Organization, Coaching, Being positive examples for our Children, families, friends.
Prayer
Comments are closed