PAX
Porkchop
I pulled out an old Beaker beatdown. Porkchop and I had a stroll around the park due to my Achilles.
Beatdown
Warmup
Strolled down the street for Trunk Rolls, Abe Vigoda, Toy Soldiers, Imperial Walkers, Bat Wings (30 reps each (IC) of front and back arm circles, front claps, overhead claps, and air press), BSE, Calf Stretch, Mountain Climber
The Thang
Strolled to the playground
Arms:
*Pull ups AMRAP
*15 Dips (IC)
*15 Underdogs
Strolled to the pavilion
Chest:
*10 WMD (Wide, regular, and Diamond Merkins)
*10 Maktar N’Diayes (IC) Start in a high plank. Lower one forearm to the ground, then the other; press back up one hand at a time to high plank.
Strolled to the Scoreboard
Legs:
*15 Step ups (IC) each leg
*10 Forward, Reverse, and Side Lunges (IC)
Strolled to the Scoreboard
Core:
*30 sec each Extended Plank
*15 Bird Dogs
*10 Alternating Side Planks
Strolled to the Scoreboard
Arms:
15 Tricep Extension (hands behind head and raise up from bent arm to full extension)
10 Pseudo Planche Merkin hands rotated out; move them as close to your belly as possible.
Strolled to the Scoreboard
Announcements
Oct 12 Fire
COT
Prayer- Tara- surgery; Pastor Mark