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Stone Trace Shuffle Virtual Workout

    • When: 04/10/20
    • QIC: Anchor Bar
    • The PAX: All interested pax

Here is my disclaimer.  I am Anchor Bar and I am not a professional.  Anything I prescribe in this workout is merely a suggestion.  You are free to modify as necessary.

I spent some time earlier this week walking around my subdivision gathering information for this workout.  I received a few concerned looks from my neighbors when I would stop by their mailbox and jot down their address, but no one called the authorities.  Here’s how it will work, starting with the first street address we will perform an exercise where the count is the total of the digits in the address and the exercise begins with a letter in the street name.  All the exercises will be done OYO.  There is an explanation for some of the more obscure exercises.   There are four rounds and after each round we will do a 1 minute mosey or plank, your choice.  This is meant to be a 45 minute workout, so stop where ever  you are in the list or if you make it through the whole list, rinse and repeat to make up the time.  Good Luck and enjoy.

Round 1ExerciseExplanation (if needed)
2656 Stonetrace Drive19 Side Straddle Hops
2648 Stonetrace Drive20 Toy SoldiersIn place 20 each leg
2640 Stonetrace Drive12 OutlawsSitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 12 reps each direction
2632 Stonetrace Drive13 Nolan RyansStart in a side plank position with your un-grounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. 13 each side
2624 Stonetrace Drive14 E2K’sOn your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground. 14 each side
1 minute mosey or 1 minute plank
your choice
Round 2
2609 Stonetrace Drive17 Tempo Merkins
2317 Timberline Drive13 TricyclesLike a Freddie Mercury but with one leg straight out  six inches off ground and other bent.  Alternate touching elbows to bent knee.  Both elbows touching knee is one count.  13 with each leg straight
2340 Timberline Drive9 Incline Merkins
2324 Timberline Drive11 Monkey HumpersLike the alternating shoulder tap but reaching down and touching hip – both hips is one count
1409 Highcrest Way14 Hillbilly WalkersBoth sides is one count
1 minute mosey or 1 minute plank
your choice
Round 3
2717 Barwick Court17 Burpees
2708 Barwick Court17 American HammersBoth Sides is one count
1457 Highcrest Way17 Imperial Walkers
1497 Highcrest Way21 Gas PumpersStart in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
1520 Highcrest Way8 Hand Release Burpees
1 minute mosey or 1 minute plank
your choice
Round 4
2217 Fox Crossing Court12 Flying SquirrelsA burpee without the push-up
1458 Highcrest Way18 Crunchy FrogsIn a V-like sitting position, first wrap your legs with your arms. Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you. Bring them back in. Repeat.
2657 Stonetrace Drive20 Rosalitas
2640 Stonetrace Drive12 Apollo OhnosSpeed Skater style side hops – both sides counts a one count
2609 Stonetrace Drive17 Carolina Dry Docks
1 minute mosey or 1 minute plank
your choice

As I was thinking about this being Good Friday, I was thinking about how the Disciples may have been feeling on this day 2,000 years ago.  With what we’ve been going through the past few weeks, I think we may be getting just a glimpse of the gloom and despair that they must have been feeling, but we have an advantage over them where we know what happens in two days on Easter morning.  The Easter season gives me great comfort know that our hope is in Christ alone and not what is going on in the world.  I will end with two quotes, one from a favorite movie of mine, The Shawshank Redemption and another from Billy Graham.

“Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies.” – From the Shawshank Redemption – The main character, Andy Dufresne in a letter that he wrote to his good friend, Red.

“For the believer there is hope beyond the grave, because Jesus Christ has opened the door to heaven for us by His death and resurrection.” – Billy Graham

As always, it is an honor and privilege to lead.

– Anchor Bar out.

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