“Night Moves” with Bob Segar and the Patriot PAX – 2023-08-23

AO: Patriot
QiC: Diablo
Pax Count: 5
Pax List: Diablo, Fireballs, Louis Lane, Stevie Wonder
FNG Count: 0
Downrange: Hot Now (Beaufort, NC)

Warm up:  SSH (12), The Shaq (clear the lane – 12) 2 Ashtanga Sun Salutations

Mosey to jungle gym

The Thang: Arm Hang

1/2 pax hang on jungle gym with straight arms – other 1/2 do 60 SSH.  Switch

Mosey to Pernoshal Park – 3 stops on the way

1st stop – 10 Imperial Squawkers (IC)

2nd stop – 10 Groiners (IC)

3rd stop – Arm hang redux

The Thang 2: Take the Wall

In amphitheater, do 3 8-count body builders at each level, “taking the wall” by climbing to each level to do the exercise.  Meet back at bottom

Mosey to “Coupon Quarry”

The Thang 3: Tabata (no weights/rocks)

1. Whirling Dervish
2. Sumo Pulse
3. Push Jacks
4. Kettlebell Swing/Curtsey

Mosey back to COT

CoT:  Fireballs took us out.  Stevie Wonder is back as a man of the cloth from his sabbatical and is starting up some men’s groups and couples groups (studying Revelation every other Sunday night) if interested.

Naked Man Moleskin: