4 Zombies of the Gloom searched for flesh to devour at Rockwood Park. The most flatulent of the Zombies scared away anyone from witnessing the following :
Warmarama on basketball court : 15 SSH IC, 10 Don Q’s IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC
THE THANG :
Broad jumps across basketball court to the other side and back
Partner Up : Partner 1 lunges to the other side of basketball court and back while Partner 2 does Squats. Flap jack and repeato.
Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Merkins. Flap jack and repeato until 100 Merkins completed.
Run a lap around parking lot
Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries. Flap jack and repeato until 150 reps DOUBLE COUNT completed.
Run a lap around basketball court
Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does rotating heel touches while on your Six (this ab exercise burns). Flap jack and repeato until 150 reps DOUBLE COUNT completed.
Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries in seated/upright position. Flap jack and repeato until 150 reps DOUBLE COUNT completed.
Partner Up : Partner 1 does 25 Overhead Press with Thor’s Hammer while Partner 2 does 50 Calf Raises while holding 2 kettlebells. Flap jack and Repeato. Do another set of the same thing but increase Overhead Press to 40 Reps and Calf Raises to 75 Reps.
Grab a kettle bell and bring it to the grass
While on your knees, 25 Overhead Press then 25 Bicep Curls
Various plank positions and stretching
Run a lap around parking lot
Grab a kettle bell and rotate it around your neck to the other side and back in front of you. Reverso to the other side to complete 1 rep. Do this 10 times. (This was Mudslide’s exercise but can’t remember the name of it)
Mosey to basketball court for a couple minutes of stretching
DONE
Numbers, Names, Chaplain took us out in prayer after COT
Prayers for House Party and his M as they begin to take care of their granddaughters (donate if you have clothes size 2T up to 6T or other items they could use)
Prayers for Florence’s MIL having diverticulitis
NMMS : Big Rig texted Chaplain and YHC over the weekend saying he’d like to lead the Q this morning. He did a great job. YHC was particularly thankful for lots of exercises working on his scrawny forearm grip and chicken legs. Much needed. Since Graveyard Shift is an Off The Books workout, we will wait for Big Rig to do a proper VQ at an established AO then write his own BB. Mudslide provided the coupons this morning and when I say Thor’s hammer, I’m not exaggerating. They literally look exactly like Thor’s Hammer haha. Seize the day brothers!