Rock, Pavers, and the Triple Lindy

Rock, Pavers, and the Triple Lindy

The combination of Chelms asking for something different and last Friday’s leg beat down by Frazier, I figured the Centurion faithful were ready for some upper body work.  So after a quick disclaimer 18 PAX and I were off.

The Thang:

Mosey to the gravel lot (the one for whatever reason we never use) to begin the warm up: SSH x 15, IW x 15.  Then mosey to the benches for low slow squat x 15 and step ups 10 each leg.

Mosey to the road along side of the football stadium and at each speed bump choose from either merkins, wide arm merkins or diamonds. 15 at each speed bump then mosey to little lot for plank a rama led by Mermaid.

Mosey across the street to grab a rock and head down to the field.

Hammer Curls, Shoulder Press, Triceps Extension, 3 x 20 followed by a triple lindy (each previous exercise combined) 20 OYO. Lift the rock over head and walk into the middle of the field.

In the middle of the field, Bridge Press, Bridge Pullover (with the rock) 3 x 20, then a double dog dare, (each previous exercise combined) 20 OYO, recover, put the rock down, 10 burpees OYO. Lift your rock over your head and lunge walk to the other side.

On the other side, another round or Hammer Curls, Shoulder Press, Triceps Extension, 3 x 20 followed by a triple lindy (each previous exercise combined) 20 OYO. Lift the rock over head and walk into the middle of the field.

In the middle of the field, Squat curls, Bridge Press, Bridge Pullover 1 x 20 then lunge walk with rock over head to where we began.

Put the rock down for some Jack Webb. Merkins and Shoulder Press without the rock for 5 sets, then down the ladder with the rock for 5 more sets. 10 more burpees OYO

Mosey to the little lot for some fun with pavers. Pick a paver of your choice for front shoulder raises, truck driver, and halos. Then a Triple Lindy with those exercises. A set of curls and then some mary with the pavers (LBCs and dying cockroach)

A brisk jog around the stadium to finish the morning, circle up and count off.

Thank you Fire Marshall Bill for taking us out.

Many announcements: Memorial Day convergence, Providence Presbyterian service project in the morning, and F3 men going on a mission trip.

I appreciate Chelms and Margo allowing me the opportunity to serve.