Q: Szczerbiak

PAX: Buick, Puma, OneHit, Scooter, Polecat, Capsize, Mr. Fixit, Abacus, Myrtle, TI, Tattnall, Szczerbiak

INTRO:

The Name for this workout was “Low and Slow”. The Q exhorted the PAX to concentrate on perfecting form today.

WARM-O-RAMA:
We used the stretching exercises posted on the 1F channel to get us started:
Knee Hugs – 10IC
Child’s Pose – 10IC
Kneeling Hip Flexor – 10IC
Standing Quad Stretch 10IC
Toe Touch – 10IC

TI (foot injury) and Tattnall (work) stayed for the Warm-O-Rama and departed.

THE THANG:
Alternate between 3 exercises stations – Each movement to be done with focus -“Low and Slow with Perfect Form”:
Merkins x10
Pull Ups x5
Goblet Squats x15
(2 sets each)

After completing the reps we set for a nice little mosey to Henry Burns Park (1 mile according to Google) where we:
Alternate between 3 exercises stations – Each movement to be done with focus -“Low and Slow with Perfect Form”:
Merkins x10
Pull Ups x5
Squats x20
(2 sets each)

Once complete we mosey from Henry Burns the long way up that nice sized entrance hill then take Ridge Avenue back toward About face stopping at Forest Hills Methodist for a quick break to do: Mike Tysons – 15IC. After, mosey to Mary.

MARY:
Side Bends with Coupon 15IC each side
LBC – 50 OYO

PAX Choice:
Scooter – Gas Pumps 15IC
Polecat – Shoulder Taps 20IC
— Thanks for helping lead Mary —

Plank till end – 20 Seconds

COT:
Count-O-Rama, Name-O-Rama.

Announcements –
SATURDAY: Chili cookoff at Dirty Dawgs house – THE game will be on the BIG screen.

SUNDAY: Open Streets Macon – Chaps has done the hard part – Now he just needs us to show up! Here is the sign up sheet – see more info on slack.
docs.google.com/spreadsheets/d/1kFnU7U3irfxPUX_hC-hGWRJfZQLg5hIr/edit?usp=sharing&ouid=115447308768086825039&rtpof=true&sd=true

Prayer/Praise – Scooter – Wisdom, OneHit – Safety and wisdom at work today, Buick – Prayer for Wife, Abacus – Prayer for his Brother.