10 PAX joined for a beautiful morning at PAINinsula. Lone star was 1 minute later than usual leading to multiple disclaimers whilst YHC was still delirious.
YHC’s 5 year old showed up in bed at 1:30 am ready to fight for territory and the battled continued until just about launch. YHC lost 4 of 5 rounds. Thankfully signing up for the Q prevented a fartsack. On to the workout
Warm-up:
SSH x 25 IC
IST x 10 IC
Toy soldiers x 10 IC
Fast windmill x 10 IC
Hamstring stretches
Karaoke shuffle to atrium or whatever where the planters are
The THANG:
10 step ups each leg OYO
13 incline merkins IC
peoples chair w/ air press x 20 (Lone star fell asleep during a live exercise)
dips ic x 10
repeato whole circuit
MOSEY to rock pile (the one by the fire station)
various exercises performed, mostly a dozen reps IC and moved around the rock circle, they included
lo/hi/full curls, shoulder press
squat pulses, bent over row
skull crushers, lo curl, hi curl
on your six, chest press, lo flutter, windshield wipers
full curls, shoulder press
MOSEY for pledge then to mini horseshoe for DORA
100 merkins, 200 CDDs, 300 squats, everybody one extra lap and back to base
MARY:
freddie merc, crunchy frog, LBCs, rosalita, maybe something else.
Prayers for Oyster’s sister in her heart procedure today. Thanks for the opportunity to lead on this beautiful morning. Horseshoe next week!