YHC had intended to add a little variety to the workout today by using a #20 slam ball (thanks, Twinkle) as a "shot put". Things did not go to plan and I had to issue a FRAGO and just resort to the group zamparining around the AO.
Great to see Coat Factory, Dr. Do Little, and Twinkle in the gloom.
Broke, Shakeweight and Sparrow are consistently awesome.
Thanks everyone for being good sports. Pleasure to lead as always.
DISCLAIMER
WARMUP
20 x SSH (IC)
15 x Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
10 x Monkey Humpers
Arm Circles forward, backwards, to the front and overhead
THE THANG
PAX count off
PAX shot put Challenge- one at a time, in order, each PAX “shot puts” sand ball as far as they can around the outside perimeter of the AO (twice if needed for reasonable distance). Group then zamparinis to where sand ball stops. A round of exercises is conducted. Next PAX throws, zamparinis to where it stops, repeat until all PAX have thrown.
—————PAX shot put
5 x KB burp and overhead press OYO
15 x KB squat OYO
15 x KB Standing chest press OYO
10 x KB merkin right hand on bell
—————-PAX shot put
15 x KB Reverse grip curls R and L OYO
10 x KB Step out squat R and L OYO
15 x KB Shoulder press R and L OYO
15 x Good mornings OYO
—————–PAX shot put
15 x KB Curls R and L or 20 doubles OYO
15 x KB Skull Crushers OYO
10 x American swings
10 x KB merkin left hand on bell
————–PAX shot put
15 x upright rows OYO
15 x lawnmower pulls OYO
15 x dead lift OYO
10 x KB pass throughs 2 = 1 OYO
Repeato (1 1/2 rounds completed)
Zamparini to DU bars
15 x Regular grip lat rows OYO
15 x Wide grip lat rows OYO
15 x Underhand lat rows OYO
Zamparini back to launch pad
——————————————
MARY
LBC (IC) x 20 OYO
Low flutter (IC) x 15 OYO
Pretzel crunch (IC) x 10 Left and right OYO
REFLECTION
Don’t let anyone look down on you because you are young, but set an example for the believers in speech, conduct, love, faith and purity. 1 Timothy 4:12