YHC ran a mini-standard before we got started. My car was parked behind GCC which led to pax confusion of where my kettlebell was (Qbert was distraught). We walked back behind the church/school, YHC brought out two 25 lb dumbells and a 60 lb barbell out of the trunk, Uncle Rico did burpees while waiting for the Q to fumble around to get music and Tabata app going, and a disclaimer was given.
Warm-A-Rama
- SSH x 20 IC
- IST x 15 IC
- Arm Circles x 10 IC (backwards and forwards)
The Thang
6 rounds Tabata 2 1.5 minutes on, 30 seconds rest.
- OH Press
- Mericans
- WWII Sit ups
- KB Swings
- Barbell curl
- Dumbell Standing Chest Fly
Run 400 M
6 rounds Tabata 1 minute 10 seconds, 30 seconds rest
- Skull Crushers
- Goblet Squat
- Low Flutter
- Lunges
- Bent over row w/ barbell
- Hammer curls w/ dumbells
Run 400 M
Put everything away and circle up for Mary
Mary
- Burpees x 10 OYO
- Mountain Climber x 15 IC
- Mericans x 10 IC
- KB Twist x 10 IC
- KB Side Bends x 5 IC each side (brought to you by Qbert)
Then YHC made a terrible decision and asked Uncle Rico to call a Mary exercise…for those who are faint of heart, read no further:
- Burpees x 25 OYO
Recover. Recover.
Moleskine
- Two minutes is too much Tabata. YHC learned important lessons today. One minute AMRAP is something to shoot for.
- Everyone put in strong work. Red October wore a ruck the whole time.
- Uncle Rico wants to do pull-ups.
Thanks Flo for the opportunity to lead. Sign up for Blender to Q – it's a great AO with lots of fun toys to use. Until next time – CB