Same as my last Q at Dromedary with rain in the forecast, Weinke was prepared to utilize the multiple canopies at the Marvin campus and to stay somewhat dry. Upon arrival, very little rain falling and radar looked clear so ventured around the campus but kept the canopies and amenities in play for some fun (pain). 12 Pax, 2 mashers.
Mosey around parking lot. SSH, IW, Plank. Stretching – up/down dogs, calves, runner’s pose.
Mosey to entrance road. Multiple stations (9 in total) for 9 different exercises. At each station, start with exercise #1 for 10 reps. At each subsequent station, add an exercise and increase reps of subsequent exercises by 5. Mosey / run between each station and sets. When all done, total reps = 1,050 and roughly 2.5 miles in between.
- Merkins x 10
- Squats x 15
- Step-Ups x 20 (10 each leg)
- Speedskaters x 25 (one is one)
- Dips x 30
- Mountain Climbers x 35 (one is one)
- Wall Air Presses x 40
- SSH x 45
- Wall Air Jabs x 50
Mosey back to COT.
Modified Weinke for hernia and shoulder issue sufferers (ie today’s Q). Therefore, lots of legs, no Abs or shoulders.
Announcements / Closing
Saturday folding party at Christ Closet 9:00 am to 1:00 pm.
Monday convergence at Asylum for mental health awareness. Guest speaker to be in attendance to address subject.
Rice and beans tonight uptown, North Tryon.