6 PAX showed and started hearing a faint noise in the surrounding area that sounded like a rooster or a dieing animal. So we went looking for the source of the sound. Here is what we did:
Warm O Roma – neck rolls, arm circles, windmills slow IC X 10, long snappers IC X 15, chin to the knee for 5 count hold.
KB Chain Gang – Zamporini carry the exterior bus parking lot sidewalk to 1st light pole, then switch to curls. Mosey to the front of the school playground, switch to overhead press. Walk along fresh concrete to the first bench. Lawnmowers ea. arm X 15. Isolated arm curls ea arm X 10. Mosey to the picnic area while Zamporini. Grab some bench for bench dips X 15 count, inclined Mericans X 20 count, repeato but reduce count by 5 each exercise. Grab KBs for low curls X 10, high curls X 10. Mosey to the parking lot.
Core work – on your six for: windshield wipers IC X 10, KB chest press X 30, KB LBCs X 20. Recover for: dead lift X 10, bentover rows X 10, combine dead lift and bentover rows X 10. Upright rows X 20 OYO. Combine for KB Swings X 10 OYO. Combine again for 8 count body builder. On your six for KB LBCs IC X 10, dieing cockroach, 10 regular Mericans, 5 diamond Mericans and 5 wide grip Mericans.
Recover, Recover
Announcements: 7.4 festivities
Prayers: area of Sudan hard pressed so please prayer for the innocent, F3 PAX in Rock Hill lost life of his child, Deep Dish M’s father passed, marriage problems,