Under a Blood Red Moon, 5 Men Gathered at PHOP to sharpen iron and tear down walls.
No FNG’s Present, so no disclaimer and right to it.
We started by fetching 2 cindy’s each and lining them up at one end of the parking lot.
Easy mosey around the church and then circled up for some warmup excercises.
15 Cherry Pickers
Next we lined up next to a cone in the parking lot to commence the real fun.
While one PAX sprinted to the far end to fetch a cindy, the others stayed behind and did ab work. We switched exercises when that PAX returned and the next one set off for their cindy. We did this until all of the cindy’s were back on our side of the parking lot.
Ab exercises. 10 cindy’s, so 10 excercises.
- American hammersPreview (opens in a new window)
- Hello Dolly
- Left Plank
- Reverse Crunches
- Right Plank
- Flutter Kicks
- Peter Parker
- In and Out
Once we gathered all of the cindy’s, We left them there and set off on a “Walls of Jericho” themed adventure.
Around the church, 7 cones were staged at different points. The idea was to go to station 1 and do the exercise, then continue the lap all the way around the church until getting to station 2. Do the exercise at Station 2, continue the lap until getting to Station 3, etc. 7 Times around like Joshua did when he took the city of Jericho.
About the time we got to Station 3, we decided to cut back on the running. An injured site Q may have influenced this decision. At this point, we went directly from station 3 to station 4, station 5, etc. Since we didn’t want to miss out on any pain, at each station we added the new exercise AND did all of the preceding exercises before moving to the next station.
The excercises were:
- Merkins (7 in cadence)
- Jump Squats (20 single count in cadence)
- Diamond Merkins (7 in cadence)
- Jump Knee Tucks (20 single count in cadence )
- Balls to the wall (While each person told the story of their F3 name)
- Mike Tyson’s (10 in cadence)
- Merkins on the curb. (lying parallel to curb, one hand up on curb the other down on the parking lot.) 7 reps, turn around and do the other side.
When we finished station 7, we had did a slow mosey around the church to pick up the cones and then headed back to the AO.
Countoff, Name-O-Rama, Announcements and Prayers, and then closed in COT.