Gavel Friday

Gavel Friday

Workout Date:

12/09/2022

QIC:

Texas Ranger

PAX:

First Base, Judge Judy, Lombardi (R), Texas Ranger (QIC)

The Thang:

AO: The Gavel

Conditions: 50s and wet

Capping off the week with a nice recovery workout under the awning.

1 minute warning

Disclaimer

COP:

As it was cold, wet, and windy… made the call to get started with a lap around the church to the block pile. Everybody grabbed a block and headed to the awning

  • 20 Hairy Rockettes
  • 15 TTT IC
  • 15 IW IC
  • 20 SSH IC

Ring of Fire:

Since it was just the four of us, I decided to delegate the first couple of rounds to the PAX. Each PAX would pick 1 exercise that we would all do for 20 reps. After completing all 4 exercises run across the big lot to the field and back (about 250m total)

Rounds 1 and 2

  • Lombardi- Merkins x 20
  • Judge Judy – Lion King w/ block x 20
  • First Base – Leg Swings w/block x 20 (lay down in bench press position with the block up, swing legs 90 degrees to meet the block)
  • TR – Curls x 20
  • Run

Rounds 3 and 4 (I took over the exercises here)

  • Blockees x 10
  • Burpees x 10
  • Lunges x 20
  • Squats x 20
  • BBSU x 20 (10 per side)
  • Run

Rounds 5 and 6 – Let the PAX decide the exercises to close us out

  • Lombardi- OH Press x 20
  • First Base – Lawnmowers x 20 (10 per side)
  • Judge Judy – Block Press x 20
  • TR – Pretzel Crunch x 20
  • Run

Blocks back to the pile

Time!

COT

Count-O-Rama: 4

Name-O-Rama

Announcements: Bling 5k, Scavenger hunt – Dec 10, Freed to Bleed – Dec 16, Fundraisers – See slack

Prayer requests: Colacicco family 

BOM by YHC

As always, an honor to lead.

– Texas Ranger

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