Friendly Friday at the cauldron
Warmup:
15 SSH
10 toy soldiers
10 windmills
Little baby circles forward then backwards
Thang:
The Q was nice enough to let everyone pick an exercise. They just didn’t know at first there would be a stack. In between a set of exercises, the PAX ran up to the next level of the parking deck. Before running back to the KB there was a Mary exercise.
Flo- 10 KB swings
Amen- 10 curls
Change- 10 KB squats
Toxic- 10 durcans (10 mericans then on your knees & 10 KB shoulder press)
Ultraman- around the world, 5 each way
Andrew:FNG2 now know as AOL- 10 calf raises
Ponch- 10 Superman
Rocket- plank rows with KB 5 each arm
Die Hard- 10 Travelers 5 each side
Top Gun- low pigeon each leg
Frontier-10 8 count body burners
At this point we almost ran out of time so we skipped the running and went to the following:
Blackbeard- 10 skull crushers
Lawn Dart- 10 times squat figure 8
Bunyan- 10 count airborne mind bender
The Mary for the first five rounds was 15 LBC
The Mary exercise switched to WWII sit ups for the next 4 rounds and then finished with pretzel crunches 10 each leg for three rounds.
Recover Recover
Total rep count:
110 KB swings
100 curls
90 squats with KB
80 durcans
70 around the world
60 calf raises
50 Superman
40 plank rows
30 travelers
2 low pigeon
10 8 count body burners
10 skull crushers
10 times of squat figure 8
Great work by everyone. It was warm, muggy and no breeze inside the parking deck. Toxic wondered how long it took the Q to figure out this workout. No complaints with the music this time. We almost ran out of time and Bunyan surprised us by calling out the airborne mind bender. We all thought burpees were coming.
We named Andrew-FNG2 to : AOL.
Thanks Force for letting me Q.
Flo