Substitute

The BackBlast:

Foo sent out a request for a replacement for today’s Q at ALS. I accepted. Peaceful. No bitching by the Rev about my music, although some didn’t seem to fully appreciate Hank Williams, Sr. Nibbler failed when he was asked to name the next exercise, BTTW hip slaps, after we gathered for People’s Chair. Wahoo wore an orange flexible helmet, AKA toboggan, when he rode a bike over. We explained that in the event he was injured on the way home, he would be put out of his pain like the deer last week. Wahoo wanted us to start 1 minute early and finish 10 minutes early. No dice. We did the full 45 minutes.

Warmup and Move (4 places, ending up at the BB court)

 

SSH	Diamonds	Knee-ups	Grapevine
IW	Arm-slap	Crunchy-Frog	Valdez
Squats	Stagger-arm	Dolly	Stand-up Touch toes
Sharon Towers	Stagger-arm	Reverse Crunch	Stork

5 minutes of Burpees

Back to the front porch for people’s chair, BTTW and Donkey Kix; 3 rounds.

To the Temple for 11s with Mike Tyson and Flutters

Finished up with some stretching and leg lifts.

Announcements

Convergence Thursday at 7:00 at AG. Charcoal the Q for the Core component

Available Workout Wednesdays:

Charlotte Christian: Ultimate Frisbee (Fresh Meat)

The ReChange: McClintock

Run or Ruck: Myers Park Traditional Elementary