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Rock Slinging at ManU

    • When: 4/11/2019
    • QIC: Slow Pitch
    • The PAX: Roxanne, Dog Pound, Socrates, Cauliflower, Poppins, Kenyan, Anchor bar, Smiley Face, Polymer, Wildcat

https://photos.app.goo.gl/5oW2EA7pkQQ2Tmys9

Another awesome morning, loving this spring weather! Rolled out the bed at 4:15am ready to get back over to ManU, been a while since I visited and I can’t tell how long since I last Qed here.

Rolled in the parking lot with a few minute to spare, a few pax already mumble chattering. 5:15 struck and we were off.

Warm Up

  • 15 SSH IC
  • IW IC
  • Stretch left
  • stretch right

Mosey to the Fountain

  • 10 Irekins IC
  • 10 Derkins IC
  • 10 Dips IC

Mosey over to Manchester park to the Rip Rap next to the swings, told the pax grab a good one.

  • 10 Curls IC
  • 10 Presses IC
  • 10 Rows IC
  • 10 Tricep Extensions IC

Instructed the pax to leave the coupon for easy access for future rounds. Moseyed to the parking lot next to building at the center of the soccer fields for 3 rounds of 4 corners

  • round 1 chest – 10 merkins, 10 Diamond, 10 Wide Arm, 10 CDD
  • round 2 legs – 10 squats, 10 squat jumps, 10 lunge jumps, 10 squats
  • round 3 abs – 10 LBCs, 10 legs lifts, 10 big boy sit ups, 10 Mt Climbers

Mosey back the coupons for Round 2

  • 10 Curls IC
  • 10 Presses IC
  • 10 Rows IC
  • 10 Tricep Extensions IC

Mosey to the parking lot for Burpee-cides

  • 4 curb bump outs with increasing distances performing 5 burpees at each one and returning to start.

Mosey back to coupons for round 3

  • 10 Curls IC
  • 10 Presses IC
  • 10 Rows IC
  • 10 Tricep Extensions IC

Mosey to picnic tables

  • 10 Irekins IC
  • 10 Dips IC
  • 10 Derkins IC
  • 10 leg throws IC

Mosey back to Coupon for round 4

  • 10 Curls IC
  • 10 Presses IC
  • 10 Rows IC
  • 10 Tricep Extensions IC

5 Man Makers with your Coupon and return them back home

Mosey back to AO with a few minutes to spare and just enough for an ab lab!

I was fun leading some of Rocks Hills finest today and getting back over to ManU.

Announcements, Prayers and Praises

Slow Pitch Out!

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