Northeast Tennessee

Deck of Derkins

Northeast Tennessee

Nice cool 58 degrees and 17 Pax joined in the gloom for some work.

Honcho, Twilight, Treble, Sugar, Ponzi, Pam, Cluck, Swingline, Cheeks, Homer, Chum, Whiplash, Whoopi, JoAnna, Hee-Haw, Cricket, Jar Jar
DISCLAIMER
PRAYER
COP
Merkins -15-IC

LBC – 10 -IC

Flutter Kicks – 20 – IC

TTT – 10- IC

THE THANG

DECK OF DERKINS

2,3,4 were removed. Each card represented the number of reps. All Face cards were 10 And all Aces were 10 burpees. After each 10th card played the Pax ran one stair lap.

Hearts – Wall Jumps

Diamonds – Dips

Clubs – Derkins

Spades – Incline Merkins

we completed the deck. 4 stair laps. 75 reps of each exercise and 40 burpees.

MARY
If time permitted there was a 2nd deck. We had about 5 minutes for Mary so we used the clubs and spades of the 2nd deck for LBC’s and Flutter kicks ending with a 45 second plank.
CIRCLE OF TRUST
PRAYER
MOLESKIN
I enjoy every post I am able to make. When I don’t post it bothers me more than I would like to admit. I like posting because I know I am getting physically better, I have follow Pax on the journey with me, and it is the one time during the day when I can be in pain and misery and enjoy it. It allows me to only think about breathing and counting. I am able to escape personal or professional problems.
ANNOUNCEMENTS
Pre-workout – Whoopi reminds us all about modifying for good form.
Post-workout – Whoopi reminds the Pax to get on the Q. He will be down range for the next week or so and needs the Pax to step up.

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