Date: 2025-01-02
AO: ao-the-bluff
Q: Wheelie
PAX: Audit, Blip, Dovetail, Squash (Donn Hines), Wax On, Wheelie, None FNGs: 1 None
COUNT: 7
Partially pictured here is too-tall-for-the-portable-light-Blip’s chin.

WARMUP:
Good Mornings
5 Burpees
Grass Grabbers
5 Burpees
Side Straddle Hops
5 Burpees

THE THANG:
Test your memory of Search for the Holy Grail while reciting quotes from the movie…and playing the part of the Black Knight (pronounced kanniggut). We decimated one limb at a time today. Right Arm:
~15 Curls for the Gurls
~15 Overhead tricep presses
~25 Bent over rows
~25 Chest Presses
~15 Pull-overs
~25 Butterflies
Repeat above with left arm.
Right Leg
~25 Front Squats
~25 Side Squats
~25 Back Squats
~30 Calf Raises
~30 Step-ups
Repeat above with left leg

No arms, no legs, only a torso. What’s a knight to do?
~30 Flutter kicks
~30 Big boi sit-ups
~20 Peter Parker Planks (4 count)
~20 American Hammers (4 count)
~20 Mountain Climbers (4 count)

MARY:
~25 Little baby crunches OYO

ANNOUNCEMENTS:
1st Friday lunch tomorrow

COT:
Lots of family stuff, some better than it could be/has been which is encouraging, some quite challenging which is still right where God wants them at this moment in time. Romans 8:28.

Tags: ao-the-bluff, Audit, Blip, Dovetail, Squash (Donn Hines), Wax On, Wheelie, None