Decibel and I briefly discussed our Q content prior to our arrival at the park.  As I stretched out, I saw him grab a speaker out of his truck.  It could mean only one thing..Sally will be singing her song!

Warm-up stretching:

Leg to back, Leg to chest, torso twist (crowd pleaser)

Jog around the park, circle up in parking lot for the following exercises:

SSH (x25)

Imperial Walker (x15)

Windmill (x15)

Mountain Climber (x15)

Moroccan Nightclub (x50)

LBC (x15)

Mosey to the brick pile for some partner exercises.

Partner 1 – Run to the opposite side of the parking lot, perform 15 squats with brick, jog back to starting point, and switch out with Partner 2.

Partner 2 – Perform the following exercises until Partner 1 returns.

Round 1: Curls

Round 2: Overhead Presses

Round 3:Tri Swing

Round 4: Sit-ups

Hand off to Decibel for the second half.  Short mosey to the field for 3+ long minutes of Sally.  If you have not experience it yet, download the song Flowers by Moby.  Play the song while in the plank position. When you hear, “Bring Sally Up”, push up.  When you hear, “Bring Sally Down”, drop down and hold the plank until the next “Sally Up”

After we picked our faces out of the muddy grass, Decibel gave us a U vs U challenge for the remaining time.  Complete the following exercises (in no particular order):

• 3 laps around the park,  one lap must include a trip down the dreaded hill
• 100 merkins, each set must be a different type (wide arm, diamond, etc)
• 50 pull-ups
• 100 Ab exercises (of your choosing)
• 100 dips

The Pax worked hard and knocked out the grocery list above.  Great work by all on a hot and muggy morning!

Announcements:

Next Friday 7/22:  Jay’s loop at Slowburn followed by Chicken and Wisdom led by Spud

Next Friday 7/22:  Children’s Attention Home @7:00pm

Next Saturday: Picnic at the Spiltz’s estate

Additional announcements can be found in newsletter..Read it!

Prayers / Praises:

Decibel – one year anniversary for his business, praised God’s guidance

Always an honor!

Decibel & Fishsticks