6 came out of the gloom, knowing a beatdown awaited…some, perhaps, dreading the possibility of murder bunnies on the menu. But nay, no murder bunnies planned. YHC had a more important pop culture idea in mind. The classic J-Lo alternating hip move is so 2020. J-Lo has a new boy toy, one with Batman utility belt experience…it was time for the J-Lo to evolve into a multi-move, utility ab buster, Bennifers. Deets below…sure to please the pax.
Warm Up:
SSH, windmills, imperial storm troopers, merkins, low country crabs, and maybe some other stuff
Go get a block, meet back at the bottom of the parking lot.
Partner Suicide Block Work:
A suicides, B does curls. flip-flop
***Salty proves his point by C-rushing the first set, full sprint, full effort, full impressive, but perhaps a bit of a lesson on lactic acid build up and pushing into the red a tad early
A suicides, B does block thrusters. flip-flop
A suicides, B does skull crushers. flip-flop
6-man Circuit:
Timer is an 80#, 2-bucket walk down/back
curls with 30# dumbbells
slam ball (slam, fwd toss, rev toss)
clean & thrust with 25# dumbbells
WW1
lat/front raises with 15# dumbbells
***Mulligan discovers a fire ant hill when doing his WWI's!!! Fortunately, he reacts immediately after the first bite. Anvil identifies a heavily covered shirt, which Mulligan immediately removes, and the pax does a little dance, stepping on huge fire ants.
***Adrenaline maxed. Mully's arm doubles in size, but YHC takes credit for him just being swole from the awesome work out.
Interlude –> Bennifers
10 x 8-count exercise, in cadence
R/L high plank shoulder touches
L/R down to low plank
R/L J-Lo
L/R back up to high plank
6-man Circuit
Bennifers
6-man Circuit
Bennifers
Quadraphelia up LBH
*** YHC gives pax the choice of another round or a visit up to Murder Bunny field.
6-man Circuit
Quadraphelia up LBH
Return blocks
Limp back to the AO
30-seconds of 'Merican hammers
*** just a bit of ab work already completed on Bennifers
Reflection: Psalm 19:1
The heavens delcare the glory of God and the sky above proclaims his handiwork.
– I've really been enjoying the beautiful sunrises lately.
– Take a moment to see and appreciate God's glory and beauty.
Moleskine:
*** T-claps to Tonka for coming back for more. We keep trying to break him, but he keeps coming back for more.
*** Great to see Salty back in action. Still full of heart and energy.
*** Mully comes rolling in on his super-sweet electro-bike. #SuchJealous Glad the fire ant bites seemed to not cause a big reaction.
*** Shirley is super excited about the pool workout coming at the end of the month…ponders whether the slamball is waterproof…hmmm
*** Anvil throws around the weights like they're nothing. He also provides the correct vernacular for lifting stuff.
So great to see everyone bustin' their butts today. Huge efforts.
Such an honor to lead
: )
Cheetah