FNG is Tumbleweed. Welcome to Monday Man Maker. Hope to see you on a regular schedule 👍. Great having you out today and at Coffeeteria afterwards.
14 PAX this GLOOM, which is a nice turnout for MMM, Very grateful each PAX chose not to fart sack this morning 👊.
Disclaimer
Warm O Roma: Hillbillies IC X 10, Slow Windmill IC X 10, carrot pullers IC X 14, IST IC X 10, arm circles + large arm circles
The Thang:
Starting at a parking space line, do 1 exercise, move to next parking space line, do next exercise, etc. across 6 parking spaces lines, then do same 6 exercises in reverse order. After all 12 exercises are done, then run backwards from starting point to parked cars and back; repeat for 5 rounds.
1st line: KB curls – variations of low & high curls
2nd & 3rd line: lawn mower X 10 by count, except for rounds 3 & 5, count reduced to 5 each arm
4th line: chest/shoulder press X 10 by count
5th line: skull crushers X 10 by count
6th line: KB swing X 10 by count
After round 2 – On your 6: mason Pretzel crunch IC X 10 ea side, full crunch IC X 10, rollover to stomachs for Superman X 10 count hold, repeato, Peter Parkers IC X 10, elbow plank hold for 45 secs, IBCs.
After round 3 of the Thang, lower body –
1st line: KB squat X 5 count
2nd line: KB Sumo squat X 5 count
3rd line: KB squat slow IC X 5
4th line: KB right leg lunge X 5 count
5th line: KB left leg lung X 5 count
Circle up: KB up on the shelf X 5 each side, IST IC X 10, KB deadlift X 10 count, McCaffrey calf raises, toes pointed out calf raises X 10, toes pointed in calf raises X 10
Recover, Recover
Announcements: Links below
Men In Pink March 16th
Christina Latini Memorial 8k March 16th
https://raceroster.com/events/2024/81833/christina-latini-memorial-8k-2024
Prayers: aging parents, Richie in NJ loss of life to substance abuse prayers for his family and all those in need of help with substance dependency