December 28, 2019

Your real Holiday wish list

THE SCENE:
Perfect morning at 60F w/o wind.
F3 WELCOME & DISCLAIMER:
Welcome to the PAX, disclaim the workout.
WARM-O-RAMA:
SSH x20 IC
WW2 situps x 12 IC
Shoulder press x 10 IC (awareness in posture)
Runners stretch 10 count
Mosey and Count off by 5s
THA-THANG:
2×5 exercise circuits.  Each half included 5 exercises, 40 second intervals, 20 seconds to rotate/recover.  5 groups rotate through each exercise sequentially.  Stopwatch to stop/start.
Station #1 on stage, high quality form.
1) step up lunges, touching knee
2) knees to elbow from high plank (aka brake dance foreplay)
3) Apolo Ohnos
4) dying cockroaches
5) leg raise alternating hip bridge
Quick mosey and all in.
Station #2 timed by runners.
1) Bicycle rack inverted push ups
2) leg up alternating hip bridges
3) Blades of steel (reverse plank)
4) run for time, approx 45 seconds
5) Jane Fondas
Quick mosey and all in.
Rinse and repeat 3x.  Skipped 3rd set of station #2 due to time.
MARY:
LBCs
Freddie Mercury
Jane Fonda
Heels to heaven
American hammers
Box cutters
COUNT-OFF & NAME-O-RAMA
Brutus on Q
CIRCLE OF TRUST/BOM:
Prayer requests taken.
Are you still “complacent”?  Do not expect perfection but strive for better.  Be proud of what you have accomplished and keep up the good work.

complacency: self-satisfaction especially when accompanied by unawareness of actual dangers or deficiencies.

MOLESKIN:
Thank you for PAX support, encouragement, and committed organization.
QIC:
Brutus
Workout Date:
12-28-2019