5 men and a dog got their lift on and made sure to hit every muscle group. We started with a mosey around the parking lot. Moved our bells back a little bit, a disclaimer was given, and then the warm-up began.
Warm-a-rama
- SSH x 30 IC
- Carrot puller/dwight schrute/long snapper/(insert new name here) x 20 IC
- IST x 15 IC
- Windmill x 10 IC
The Thang
The Leg Thang
- KB Goblet Lunge x 20 each leg OYO
- KB Sumo Dead Lift High Pull x 20 OYO
- Air Squats x 20 OYO (for rest)
- KB Swings x 20 OYO
Run to end of the parking lot and back. Repeato.
The Upper Body Thang
- Upright Row x 8 IC
- Lawn Mower x 8 IC (each side)
- OH Press x 8 IC
- Skull Crusher x 8 IC
- Curl x 8 IC
- Staggered Merkin x 10 OYO (each side for 20 total)
Run to end of the parking lot and back. Repeato.
The Oh Crap There's Still A Lot Of Time Before Mary Thang
- Curl x 10 IC
- Weighted Squat x 10 IC
- OH Press x 10 IC
- Jump Lunges x 20 OYO
Mary
- V-Up with KB x 15 OYO
- LBC x 20 IC
- Low Flutter x 25 IC
- Side Dips w/ KB x 15 OYO (each side)
- Mountain Climbers x 25 IC
- Pretzel Crunch x 10 IC (each side)
- ONE Burpee – Q thought it was 6:15, but it was actually just 6:14. So that meant…
- Plank for 60 seconds
Recover. Recover.
Moleskine
- Everyone put in work today and I hope is feeling a little sore. I know my legs are just done for right now.
- Popcorn didn't have a KB (missed the pre-covid prices), so he worked out with a weight plate.
- Nacho had trouble finding the bells, but luckily we got him one just in time for launch.
Announcements
- The Blender needs Qs! Sign up for next week. After that, it's the Vern.
- Thursday marks the beginning of FNG/Kotter Month – more information here: https://f3lakenorman.com/announcement/fng-and-kotter-month-2020
- October 15 marks the beginning of the meaner, rougher Dragon Slayer – more information here: https://f3lakenorman.com/announcement/ipc-is-over-but-it-doesnt-have-to-be
Thanks Flo for the opportunity to lead. Good to be back out there with a bell. Untile next time – CB