YHC strolled into the parking lot on foot, causing some to ask “Did Waffle just run a standard?” — no I did not.  I parked in the front of the HT lot to unload all of the random torture devices from my car for today’s workout.

Here’s what we did:

Mosey around HT and back to the storefront where we did pretty standard warm-up exercises, all to 15. SSH, IST, Long Snapper, Windmill. We moseyed to my car where I had 9 stations set up, each with a different labeled exercise, complete with an exercise aid. We did 30s of each exercise and moved through all 9, followed by a run around the lot. I think we did 3 rounds — maybe 4. Here were the exercises:

• Red (heavy) band – upright rows
• 30lb kb squat 
• 12lb medicine ball – pullover l-sit crunch-up
• Green (medium) band – curls
• 25lb kb – alt reverse lunge
• 8lb medicine ball – double leg in-and-outs w/ ball 
• 10lb Dumbbell – tri kickbacks
• 10lb Dumbbell – calf raise
• 18lb medicine ball – Russian twist 

We then moseyed back to launch, where we were joined for COT by Shaken and Thug, who were mall walkers today.

Moleskine:

It was a little disorganized at first, but by the second round we had a structured exercise pattern. That doesn’t keep Blackbeard from doing whatever he wants though. 🙂

Nice to see Spitfire back out, it has been a while!

100% participation for coffeeteria plus joined by the swimmers — can’t beat that!

Sign up to Q. All workouts need Q’s regularly — it doesn’t need to be as complicated as I made it today. Just show up, pick a few exercises, and repeat.  We all get some exercise and plenty of fellowship!