05/27/2021 - rock - Short, Longer, Longest, Plank

AO: The Rock

When: 05/27/2021

QIC: Straight Shooter


Number of Pax: 9

Number of FNGS: 1

Pax Names:

Forest, Titos, Tex Mex, Journal, Katniss, Blank Canvas, Sunshine, FNG Banana Bread (Hannah), Straight Shooter


Well, I thought I was going to be late as I got behind 2 tractor mowers on the busiest highway between Cumming and Canton going 30 miles an hour at rush hour traffic.  But I was able to will them away fast enough to get to the beatdown on time and get set up.  I was excited to see the cars start to arrive (some of them beat me) and we got started right at 6.  We did a few stretches and then on to short, longer, longest.

We did an excercise for 30 seconds, one for 45 seconds, and one for 60 seconds before doing a 60 second plank and then moved on to the next round.  After the first 5 rounds we took a lap and started over.  We made it 2/5 of the way through the second round before stopping for stretches and to name our FNG.  PAX were given the choice of plank of chair sit for the last section of each round the 2nd time thru.

push ups – overhead press – bicep curls – plank

jump squats – monkey jumpers – squats – plank

bourbons – in & outs – lbc’s – plank

Side extensions – around the worlds – hallelujahs – plank

carolina dry docks – lunges – Russian twists – plank

We circled up for some prayer requests and praise reports, named out FNG banana bread as we have heard she makes some yummy banana bread, and took off for our long weekends.

Don’t forget we are collecting feminine hygiene products until Monday.


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