YHC showed up today after a long graduation weekend ready to start the week strong. And, we did. This is what went down.
Long mosey to the pull up bars for the disclaimer & warm up:
Slow WM 10 IC
Reverse Dwight Shrutes Tennessee style
IST 10 IC
Moroccan night clubs
The main event: Sword Stations – complete an exercise at each station and run to the next station
Grab blocks
Station 1 – 8 count burners 10 IC
Station 2 – Mericans 10 IC
Station 3 – Hip dips R&L 10 IC
Station 4 – J-Lo 10 IC
Station 5 – Alternating lunges 10 each side
Station 6 – 5 pull-ups
2nd round
S1 – Block swings 15 OYO
S2 – Hand release Mericans 10 IC
S3 – Hip dips
S4 – J-Lo
S5 – Alternating lunges
S6 – Toe jams
3rd Round
S1 – Curls 15 IC
S2 – wide Mericans 10 IC
S3, S4, S5 – the same
S6 – Bar hang 15 seconds
Round 4
S1 – Bent over row
S2 – Close hand Mericans 10 IC
S3 – Suzanne Summers R&L 10 IC
S4 & S5 – the same
S6 – 5 pull-ups
Return blocks
Mosey back to the cars
Mobility moment – pigeon L&R
Recover Recover
Moleskine
Amen, Frontier, & Frogger, all got in a standard today. Great work guys.
Kool-Aid made it all the way from Stanley to join the workout. Nice work brother.
Prison Break beat everyone in the sprints today. The dude has wheels. Strong.
Toxic got caught up in the bush getting his block today. Glad you made it out unscathed.
Soprano did burpees while everyone was on the pull-up bars. He never takes a shortcut or break. That’s workout integrity right there.
Enron will be back to trim the aforementioned greenery as the MQ according to Toxic.
Thanks for taking us out Amen. Prayers to Lisa, Candy, Karen, & Ponch at his training.
This is a great AO so get on the calendar to Q. Until next time…
UM