21 PAX came out this morning to help me celebrate turning 40.
Weather: A unseasonably mild 40 degree, clear morning in East Tennessee
Disclaimer
Prayer
COP
- Side Straddle Hop (40 IC)
- Little Baby Arm Circles (20 IC forwards, 20 IC backwards)
- Through the Tunnel (11 IC)
- Shoulder Pretzels (40 IC)
- Imperial Walkers ( 15 IC)
- Jack Webbs (progress up to 7 pushups and 28 air presses)
- Side Straddle Hop (40 IC)
The Thang
- RING OF TIRE (and fire)
After getting our shoulders nice and warmed up, the PAX got in a circle and passed multiple tires ( I think we had 6 going by the end) around the circle. After receiving the tire, raise the tire overhead, lowering crossing over the body, and then pass the tire to your neighbor. Half way through we switched directions. Shoulders were nice and warm at this point
2. TIRE THROWS
PAX split up into partners. Each person threw a tire up and down from a 2 foot ledge, and then either did 4 wall jumps or 10 dips. 11 rounds of this and the shoulders were beginning to tire. (my birthday is 12/22/76, 12+22+76= 110 , and 10X11=110 )
3. TIRE PRESSES
Still in partners, 10 tire air presses and then 10 incline merkins (rotating) for 5 minutes. The tires were beginning to get heavy at this point.
4. FOLLOW THE LEADER
PAX were instructed to plank on the tire, and then QIC called out directions (left, right, down up) for movements on the tire. Pretty much some walking planks and hydraulics on the tires. One recovery section was allowed half way through the session.
CIRCLE OF TRUST
Count-a-rama and Name-a-rama with 21 in attendance
PRAYER
ANNOUNCEMENT
Pythagoras announced that he is committed to memorizing a different bible verse a week for 2017. He invited other PAX along with him in this journey.
Donatello announced there would be an added Coff-a-teria at Chick-Fil-a after the workout.
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