Holiday Slim Down

by

Weather:  70 degrees and wet

The pax was ready to shed some pounds in advance of the Holidays.  Earn the extra slice of pie now.  We had 12 HIMs, including one FNG.

Pax started with a mosey to the bridge.  On the way were mixed in butt kickers, high knees, nur and carioca x2.  Then, the pax did a loop of lunges around the dog park parking lot.  On the return, pax did an Indian run with rear runner slaloming through pax members to the front.  Pax then moved to the hockey rink.

Warm-up

  1. SSH x20 IC
  2. Strawberry pickers x10 IC
  3. Abe Vigoda x10 IC
  4. Moroccan Night Clubs x15 IC
  5. Alabama Ass-kickers x10 each leg IC
  6. Side Plank x2 each arm
  7. Back stretch

The Thang

Away in the Manger.  We honored those animals who participated in the biblical manger scene of years past.  For each animal, the pax performed that animal’s “walk” from one end of the hockey rink to the other and then back.  Pax performed SSH’s until the 6 completed.  Then, pax continued on to the next animal “walk”.  There was some debate about whether all animals actually participated in the manger scene, however this Q verified the veracity through various internet searches.

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Frog Hop
  • Crawl Bear

Burn-Out.  For the next 30 minutes, the pax engaged in an extended rotation of exercises.  The pax was divided into 2 groups.  There were two stations for exercises – the pavilion and the hockey rink.  At the pavilion were brick stacks on the picnic tables.  At the hockey rink, the pax had water jugs to play with.   The groups dispersed to each station.  Then, the pax started the first of a series of 10 exercises at that station.  The exercise period was timed at one minute for each session.  At the one minute point, each group ran to the other station, pausing on the sidewalk in the middle to perform one Burpee.  This proceeded through all 20 exercises and 20 Burpees.  Many of the exercises were enhanced with bricks, water jugs or use of the picnic table bench.

Pavilion Exercises:

  1. Incline merkins (Hands on bench)
  2. Step ups with bricks
  3. Dips on bench
  4. Squats
  5. Carolina Dry Docks on bricks
  6. Decline merkins (Feet on bench)
  7. Step ups with bricks
  8. Dips on bench
  9. SSH
  10. Moroccan night club with bricks

Hockey Rink Exercises:

  1. American Hammer with water jug
  2. Shoulder taps
  3. LBC with water jug
  4. Peter Parker
  5. Freddy Mercury, holding water jug
  6. Imperial Walker, touching water jug to knees
  7. Mountain climbers
  8. Hello Dolly, holding water jug
  9. Superman
  10. Big Boy sit-up with water jug (full extension)

Pax finished a couple of minutes before 8am, and was led through a stretches to end.

FNGs:

  • 8-Ball:  Steve – Recently married (to Mel), grew up in eastern Florida, has CDL and helps his wife in various community outreach activities.

Praises / Prayers:

  • Ripken:  Nice job with the Salvation Army outreach.
  • Ripken:  Prayers for his father, who has been recovering well.
  • Rowdy:  Prayers for healing of his foot injury, and for work.
  • Big Mac:  Prayers for first responders

Announcements:

  • Reminders about upcoming 5k races (already included in the newsletter)