written by Side Out, Q
Bonxercise (Exercise around bonfire)
AO:WWCP Rising (Pavilion)
Pax: 7 #HIM Dos Equis, Dick Clark, WallE, Aviator, Brisket, Mulligan,
Q: Side Out
Condition:60°F; wet surface/cloudy
I am not a professional Bonxerciser
This is a free peer lead workout.
I don’t have any knowledge of any individual injury.
All the exercises I am about to say are suggestions. Modify as you please.
Please don’t sue me, anyone here, the park and/or the municipalities.
Everyone agrees? “Aye”
Good Morning Stretches
Right elbow in front
Left elbow in front
The Thang Rules:
- Football is passed to a PAX
- Receiver will say a rep count between 25 – 35.
- Q will reveal the exercise
28 Windmill Squats
32 Imperial Rockettes
30 Squat to Calf Raises
Mosey around upper parking lot or Dips
35 Shoulder Tap to T-Merkins
25 Plank Jacks
31 Peter Parker
27 Saw Planks
Mosey arouind upper parking lot or Bear Crawl
30 Reverse Ab Crunch
32 Am Ham
Mosey around upper parking lot or Bobby Hurley
Count:29 Apollo Ono
27 Fwd Lunge with Rotation
33 Jab-Jab-R Knee-up
29 Jan-Jan-L Knee-up
Mosey back to lower parking lot
COT: Mulligan suggested an F3 PAX Birthday calendar, and also record F3 Manniversaries.
Closing done by Q.