Fruit of the Loom 8:07 AM
Date: 8-4-23
AO: #ao_coop
PAX: @Brisket@Cathy@Papa Smurf@White Lightning@ShadeTree
FNGs: 0
Q: @Fruit of the Loom
Total: 6
Conditions: pleasant enough, little muggy
Warmup:
15 SSH, 15 Merkins
The Thang:this was a redo of my VQ, but with added reps, and some additional level of difficulty
Round 1
Cindy goblet squat 15 count
Elevated Cindy dead lift (stand on one Cindy, stand the other up vertically and deadlift it) 15 count
Farmer carry lap around the parking lot.
Cindy overhead press 15 count
Bus Drivers aka Cindy front raises w/rotation (raise Cindy horizontal in front of you, when you get it up to face level, turn it left and then right like a steering wheel) 15 count
(Note, PAX seemed to really love these, although it was right around this point that White Lightning broke one of my cindies, which may not be coincidental)
Hug your Cindy and carry it around the parking lot
Cindy upright row 15 count
Cindy bent over one arm row leaning on spare Cindy. Do each arm individually. 15 count each side
Cindy on your back, lap around the parking lot
Cindy Chest Press (on your six) 15 count
Cindy Incline Merkins (each hand on a Cindy, body dropping down between) 15 count
Short farmer carry lap around the parking lot. (NOTE, it was around this time the QIC remembered he only wanted to do cindy carry laps after every 4 exercises, not every 2)
Cindy Skull crushers 15 Count
Cindy Frog Merkins (feet on one Cindy, hands on the other) 15 Count
(Note, I think, based on all the weird groaning, PAX liked these even more than Bus Drivers)
Cindy curls 15 count
Cindy half holds (hold the Cindy at 90 degrees in front. No lift, just hold). For a minute.
Quick lap carrying the Cindy before working the core.
Leg Lift Overs (on your six, Cindy at your feet, lift legs from left side of Cindy to right side, that’s one rep). 15 count
Cindy Big Boys (feet in Cindy holes, other cindy overhead) 15 count
Round 2
Rinse and repeat all of the above with less breaks for cindy laps.
This time around we did only did 10 reps of the exercises, except for chest press which we upped to 20, since 15 seemed easy enough.
Finisher
Cindy Shrugs, 20 count, just in case you could still feel your shoulders.
and 2 minutes over, so everyone gets their money back.
Announcements:
Wednesday 16 August – CPR Press the Chest training with Doc T at Challenger from 6 pm to 7 pm-ish. open to all PAX and families
Saturday 2 September – Street Cleanup on S. Meridian after Falls Workout 08:45 or so
COT: prayers for family members going through Cancer, and PAX Dr. Appointments
Pledge
Prayer: Brisket