6 arrived at 0525 to prepare themselves for the week ahead.
Disclaimer followed by a brief mosey and Warmarama then we went and got some blocks.
The Thang
Before we started our block work we kicked things off with a set of 11’s
top of the hill 1 Merkin—bottom of the hill 10 LBC’s (2-9, 3-8, etc…)
In honor of YHC finishing his second Triathlon this past weekend we used blocks in three set increments to hit the specific body parts.
Tricep-Skull crusher, block dips, diamond Merkins 10 IC
Bicep-High curl, low curl, full curl 10IC
Back-block swing, BRO, straight leg dead lift 10IC
Shoulders-Overhead press 15IC, Upright row 10IC, arm circles 10 IC front and back (harder than you think)
Chest-Merkins, chest press, wide Merkins 10IC
Legs-Squats, lunges 10 each leg
Ran a loop
We then did an abbreviated repeato skipping legs, I hate leg day, and doing 30 chest press IC.
Recover recover
Great work from the PAX today, excellent effort put forth from all in attendance. I went into it thinking we would take it sort of easy, but this ended up being anything but. Of course the mumblechatter included talk of Pinehurst where I spent my weekend and the Masters. At COT it was mentioned that if you are planning to do a Q v Q please sign up at an empty AO…there are plenty of choices. If someone has committed to lead don’t sideline them because you want that AO without first speaking with said leader.
Always a privilege to be with others who seek to push one another toward a healthier existence. Just 2 of us at coffeteria but guys from Berean and MMM were also there making it quite a crew.
TF