ABril Wednesday

On short notice, YHC took the Q for Ripcord who is on IR for the immediate future. Ripcord has covered the Q for many a Pax on short notice so this is the least YHC could do for him. The rest of the Pax may not have been as happy. YHC has been trying to push the Pax to earn points for ABril Abs challenge. Rolling into the gloom, the Pax were 9,000 points shy of 20,000 for the month. YHC wanted to see how many points the Pax could earn this morning. BTW… the temp was 64 degrees!
DISCLAIMER
PRAYER
COP
SSH – 26 IC (YHC wanted to throw the Pax off a little with the number of reps)

WMH – 10 each leg and middle

Plank – 61 seconds, transition into a lunge stretch each leg. Walk the hands back to the feet and recover

THE THANG
Increasing AB exercises every 100 meters.

• Station 1: (Flutter Kicks – 10 IC, Box cutters – 10 IC, LBCs 10 IC or 20 OYO, Gas pumps – 10 IC, Hello Dolly – 10 IC) – Mosey 100 meters to end of bleachers.
• Station 2: (Flutter Kicks – 10 IC, Box cutters – 10 IC, LBCs 10 IC or 20 OYO, Gas pumps – 10 IC, Hello Dolly – 10 IC, BBSU – 10 OYO, Merkins – 5 IC) – Mosey 100 meters to the Visitor’s Fieldhouse.
• Station 3: (Flutter Kicks – 10 IC, Box cutters – 10 IC, LBCs 10 IC or 20 OYO, Gas pumps – 10 IC, Hello Dolly – 10 IC, BBSU – 10 OYO, Leg Lifts – 10 OYO,  Merkins – 5 IC) – Mosey 100 meters to the Visitor’s concession stand.
• Station 4: (Flutter Kicks – 10 IC, Box cutters – 10 IC, LBCs 10 IC or 20 OYO, Gas pumps – 10 IC, Hello Dolly – 10 IC, BBSU – 10 OYO, Leg Lifts – 10 OYO, Heels to Heaven – 10 OYO,  Merkins – 5 IC) – Mosey 100 meters back to the start.
• Station 5: Start this round with a 60-second plank: (Flutter Kicks – 10 IC, Box cutters – 10 IC, LBCs 10 IC or 20 OYO, Gas pumps – 10 IC, Hello Dolly – 10 IC, BBSU – 10 OYO, Leg Lifts – 10 OYO, Heels to Heaven – 10 OYO,  Merkins – 5 IC) – Mosey 100 meters to the end of the bleachers.

MARY
With 5 minutes remaining, we turned Mary on its head. Instead of ABs we focused on calfs and triceps. Starting at the bottom step of the bleachers, we did 5 calf raises then added one rep for each step up. We all got to a total of 15 reps. (110 total), then back down to the bottom row for 20 dips OYO. Time’s up.
CIRCLE OF TRUST
PRAYER

Remember GoldDust’s family with the passing of his grandfather. Remember Ripcord with an upcoming MRI, unspoken, Jar Jar’s coworker.
MOLESKIN

ANNOUNCEMENTS
Start thinking about a good couple of weeks to try to visit each AO. Remember Memorial Day Murph at Arrowhead.