PAX of 3 assembled for the stardard smackdown at The Blender. Far lighter crowd than typically, I guess this was the week for vacation? Regardless, the workout was no less challenging and no less rewarding.
Warmarama
- Grab bell and mosey to west-side parking lot
- SSH 20X IC
- Squarts 10X IC
- Arm circles
The Thang – each exercise begins with 20 reps and decreases by 5 for 4 rounds. Each exercise accounts for a total of 50 reps
Circuit 1
- KB Swings (20, 15, 10, 5)
- Broad jump burpee to next parking lot line (~20 yards)
- Jump Squats (20, 15, 10, 5)
- Run back
- Repeato but decrease reps by 5
Circuit 2
- KB Thrusters (20, 15, 10, 5)
- Bear crawl to next parking lot line
- Jump Lunges (20, 15, 10, 5)
- Run back
- Repeato but decrease reps by 5
Circut 3
- Off-set Muricans (20, 15, 10, 5)
- Lunge walk to next parking lot line
- Man Maker Muricans (20, 15, 10, 5)
- Run back
- Repeato but decrease reps by 5
Circuit 4
- KB shoulder press (20, 15, 10, 5)
- Power skip to next parking lot line
- Donkey kicks (20, 15, 10, 5)
- Run back
- Repeato but decrease reps by 5
Circuit 5
- Mason twists (20, 15, 10, 5)
- Broad jump to next parking lot line
- 4ct low flutters (20, 15, 10, 5)
- Run back
- Repeato but decrease reps by 5
Mary
- Freddy Mercury 20X IC
COT
Moleskin:
- Great work by Uncle Rico and Cajun Cowboy
- Q's needed for July
- Hopefully YHC won't get harrassed now that I wrote an official back-blast