Q: Curtis Hoberman (Dos Equis) ,
PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE)
FNGs: None
COUNT: 2
Mission Statement, Core Principles, DiCCS, Credo
Stretch yourself, Don’t Hurt Yourself.
Modify as Required. Adapt as necessary.
Most exercises done to 28 reps.
WARMUP:
Invisible Jump Rope
Arm Circles
Circle Arms
Arm Pretzel
Trunk Twists
Mosey to Parking Garage with one stop: Pull-ups at handrail on Spring Street: A tribute exercise to Adri Tolstrup (Pharaoh) as he is soon to leave us for his homeland, Denmark :flag-dk:. He introduced us to this exercise and location of it in a previous Q.
THE THANG: The structure of The Thang. From the lowest level of the Parking Garage. (3) exercises at each flat level, followed by a different movement up the ramp to the next level.
#1 Exercises: Mountain Climber, Flutter, Calf Raises
Movement: Lunge walk
#2 Exercises: Windmills, Imperial Walker, Bird Dogs
Movement: Side shuffle – right leg lead
#3 Exercises: Monkey Humpers, Side Kicks, Bat Wings
Movement: Side Shuffle – left leg lead
#4 Exercises: LBCs, Copperhead Squats, Gas Pumps (No self serve in NJ)
Movement: Carioca
#5 Exercises: Neck Rolls, Dying Cockroach, Apollo Ohnos
Movement: Toy Soldier
#6 Exercises: American Hammers, Annie, Merkins
Movement: Broad Jumps + (2) lunges
#7 Exercises: Balls to the Wall, Wall Sit, Leg Swings
Movement: Carioca
Return to Spring Street by the Stairs.
MARY: On the return to base mosey: At the Spring Street Mural, “Boat – Canoe”
ANNOUNCEMENTS: Hitchcock Movie Tonight, F3 Bergen 2nd Manniversary on 2/28, Check out next edition of “Arise” for more announcements.
COT: We ascend in life like the ramps of a parking garage. We plateau at points of life figuring out our way, learning life lessons, and ultimately to grow in wisdom [the exercise stations at the flat parts of the garage], and then we ascend again. Your brothers are there for you to support you and to help you grow as a person, in the nascents and in the plateaus. Accept this gift to you.
Pharewell Adri Tolstrup (Pharaoh)! Thank you for being a great friend.
