36 PAX including an astonishing 6 FNGs descended upon the Epicenter to take on what Sour and Uncle Jesse (VQs) had to offer. With beach season upon us, Sour felt it was important to concentrate on the “Glamor Muscles” (Biceps and Triceps) while Uncle Jesse got the heart rate pumping with some tennis court suicide work.
Uncle Jesse’s Work:
Welcome and disclaimer – Warm up:
COP
5 burpees – OYO
Arm Circles – IC 20 forward and 20 backwards (Includes an incredible butchering of the cadence)
Mountain Climbers x 20 IC
SSH X 20 IC
The Thang
Count off 1’s and 2’s, find a partner.
1’s grab cinder block and mosey to picnic shelter. Drop block. Mosey to tennis Court.
1st partner does designated exercise while the 2nd partner runs a suicide on the tennis court (from side to side, not from baseline to net). When 2nd man returns, 1st man takes off on suicide. 4 exercises and 4 suicides in each round.
Round 1 exercise: Flutter kicks, Mexican Squats, Raise the Roofs, Monkey Humpers
Plank until the six arrives. 10 count rest
Round 2 exercises: LBCs, Merkins, Squats, Alternating shoulder taps
Plank until the six arrives. 10 count rest.
Sour’s Work:
Sticking with the same partner you have on tennis courts, mosey to picnic shelter area. Each partner does each exercise in each round. Plank until the six.
Round 1: Partner 1 – 20 block curls (squeezing/holding at top for 3 sec) / Partner 2 – 20 bench dips (squeezing/holding at bottom for 3 sec)
Round 2: Partner 1 – 20 block overhead presses (holding at top for 3 sec) / Partner 2 – 20 merkins (holding at bottom for 3 sec)
Round 3: Partner 1 – 30 bi’s Gun Salute w/ block / Partner 2 – 30 tri’s Gun Salute on bench
Round 4: Partner 1 – 25 block merkins / Partner 2 – 25 bench dips (regular)
Mary -LBCs, Side Straddle Hops, Pot Stirs
Mosey to flag with 2’s carrying block:
COT
count-a-rama, name-a-rama, and prayer
Great work today by the entire PAX. Good to see all the FNGs, particularly the ones who we have been working on hard to join us. Sour closed us with Philippians 4:13, “I can do all things through Christ who strengthens me.” August 18th will be the date of our split with the new AO being located at Emerald High School (affectionately known as “3 Hall High”). More to come on that. Big welcome to FNGs, Tim Puri (JWow), Jeremy Price (Trojan Man), Jim Kenney (Cruise), Jim Manley (Mr Bean), Tony Boone (TBD-had to leave early), and Sidney Huskey (Hops).