Pax: Al Gore, Campbells, Heisenberg, Lights Out, O.G.
WarmUp;
– Grab a golf club ( keep with you the whole morning)
– Windmill OYO – With Golf Club – one arm at a time. Small Fwd. to Lg.
– Toe Touch x15 IC – Fully erect after each touch – slow pace
– Slip Leg Stretch – with overhead extension. 15 each side
— Hip Opener – Get on one knee – the other stretched straight out- stretch . to heel. OYO. The to get your glute to touch your heel
– Perfect Squat x 15 IC (4 ct)
– Arms overhead, bend as far as you can to the left, then back to the right, ( 4 ct – slow)
— Backwards high heel kick to portico
The Thang;
Stations Portico – 1 minute interverals – keep golf club with you. If it is left more than five feet from you it is a 5 burpee penalty.
– Coupon Complex – 30 lb coupon
– Box Cutters – Golf Club held Overhead
– Merkins – With Golf Club
– Two arm Row – Use Sand bag or Cinder block
– Arm- Hip Golf Swing – Resistance Bands, under tension and swing both arms as far as possible (with golf club in hand).
– Eagle Wings (Scapular Retractions), Using a brick in each hand; hang arms straight down and then spread both arms to each side, shoulder high.
– After the six core exercises are completed ……
– Run a Light Pole Lap – then Repeato – We Completed 3x
Mary
– Grab a golf ball and hit into the forest. Long chip.
– Good Morning
Moleskin: A weight oriented work out that allowed those that can run to get a little cardio at the end of each round. Threw in some golf swing stretches that we do not always do and for the most part it worked out acceptable. I know that the weighted Eagle Wings killed my shoulders for the next two days. As the only pax that failed to hold onto my club – I was the only pax to do penalty burpees. It bears repeating: it is an honor and pleasure to be part of you guys and with my recent medical advice/restrictions on weight bearing exercises it is been hard to adapt to a new routine. Thank you all for your prayers, expressed concerns, and generally the love I feel from all of you.