AO: THE FOUNDRY
QiC: Backstreet
Date: 12/09/2022
Title: Old Fashioned Shuffle
Number of HIMs: 9
Clog, Hobby Lobby, Minutemaid, Quikrete, Sparky, Swabbie, Turnbuckle
Number of FNGs: 1
Name of FNGs: Gherkin
WarmOrama:
Side Straddle Hops
Imperial Walkers
Stretching:
3-way back stretches (ie Backstreet Stretches)
– Side-to-side
– Foreward – Aft
– Twist
Tha Thang:
Old Fashioned Pooler Shuffle: Run laps, pausing every 200 yards or so to do a workout and a stretch
LBC (30), Pushkins (squat, rotate to a hamstring stretch)
Scissor Kicks (15, 4-count), Don Quixote
Merkins (15), walking squats, hands overhead
Freddie Mercury (15, 4-count), Side-to-Side ‘C’s
Squats (30), twist stretches
Finished two full laps. Mixed in Monkey Humpers, squat jumps, V-Ups, Dollies, Pretzel Crunches, Box Cutters, and throw in sideways sprints, and backwards runs in the parking lots.
End after two miles
COT:
It was a great group of guys out today, Sparky brought his 2.0 for a first F3 workout, he earned the name Gherkin, some reference to Pickle Ball and being a 2.0. Look forward to Gherkin coming back!
Swabbie gave a great update on the Speed for Need chapter forming in the Coastal Empire. Clog put in a plug for The Ranch’s Saturday workout. Prayers were offered for several medical needs and for travel mercies for Clog next week. Great to see everyone out today.
Verse of the day is John 14:6. Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me.”