Gilchrist 7/13/17
Pax – Mensa, Mr. Mom, Cathy, Iron Horse, Pebbles, Daisy, Freedom, Rush, Little Debbie, Private Ryan, Game Boy, Rev YHC
Q- Rev
12 rallied at the Shovel Flag for a humid good start to the day with the Lord’s Prayer
Warm Up
30 SSH
30 Don Quixote’s
The Thang
Some geared up with Rucks for Long loop around Live Oak with stops for exercises along the way Shake & Bake all the way.
Stop1 Hi Rail Derkins 10 F3, 10 F3 Tricep Irkins top rail, 10 F3 mid rail and 10 F3 straight Merkins
Stop2 Bear up I10, Down duck walk
Stop3 Leg Rotations 10, Flutters 10, LCRC Crunches 10
Stop4 Hi Rail Irkins Diamonds 10, Shoulder width 10, Wide Reverse grip 10, Crab walk ⅓ sidewalk, Bear Crawl ⅓, and Lunge ⅓.
Stop5 Body Builders 10
Back to the Flag.
Circle of Trust – Cathy’s 2.0 had a good ekg and has one more visit just to make sure all is good, Rush made his quarterly showing thanks to Peter Pan applying the emotional headlock, Mr. Mom’s getting stronger, FNG Steve Wilkins is now Daisy, Prayers for Freedoms Grand M broke her femur. Prayers for Private Ryan for a place to ply his law enforcement trade. Many thanks for impromptu workout. Be safe. Rev