Warm Up:
Mosey around parking lot, SSH 18X, Apollo Ohno 18, IST 18X, Jump Lunges 18, TS 18x
The Thang:
Line up for suicide runs (KB exercises every time PAX returned to start)
Round 1: Squats 18,18,18
Round 2: Curls 18, 18, 18
Round 3: Shoulder press 18, 18, 18
Round 4: Skull crusher 18, 18, 18
Round 5: The Complex 18, 18, 18
Walk to pull up bars (around the world, zamporini, 90 degree hold)
exercises w KB
steps ups 18, lunges 18, squats 18X
stack the shelf 18, mason twist 18x, W 18x
pull ups 18 (w/o KB), lawn mower 18, bent over row 18x
chest press w low flutter 18x, diamond merkin 18
shoulder press 18x, scorpion drydock 18
skull crushers 18, dips 18x
walk back (around the world, zamporini, 90 degree hold)
Mary:
heels to heaven 18x, break dancer 18x
Moleskins:
Cobra Kai and Skipper stopped a little short on 1 or 2 of the suicide runs
Great to see Skipper venture out from MECA to join us a MMM
Hippie's 10 count was a little to fast for the PAX
Many PAX complained about the 18 reps of everything but it is much easier to remember for the BB if you match the date and keep it all reps the same!
Cousin Eddie said definitely an Omega workout with scorpion drydocks and break dancers
Oshgosh was doing the rockettes when we were doing the break dancers
Oshgosh also let us know the importance of Covid 19 vaccine