Legs Arms and Abs

Event Date

Dec 19, 2017

AO


8 gentlemen (Hot shot needs to signup) made it out in the gloom and fog to get better.  YHC had not been in the Q spot for some time and it truly showed, but here's what happened.

Warmup:

  • Arm warmups, circles of all sizes
  • Static stretches
  • Little Baby Hill Run
  • SSH 15 IC
  • Mountian Climbers 15 IC
  • Tony Hawks 15 IC
  • Everyone back to get a block, stopping along the way for 10 Pull-ups OYO, and back to parking lot.

Meat:

8 Rounds of a Legs, Arm, Abs exercise to get the whole body engaged

  • Lunge Walk (mosey back) / Curls (10 IC) / LBC (15 IC)
  • Monkey Drill (Left) / Block Press (10 IC) / Hip Dips L&R (10 IC)
  • Monkey Drill (Right) / SKull Crushers (10 IC) / Low Dolly (15 IC)
  • Toy Soldiers (mosey back) / Block Up-N-Overs (5 IC) THESE SUCKED / Low Flutter (15 IC)
  • Little Hill Run / Trifectas (10 IC) / American Hammer (1 minute)
  • FIre Hydrants (10 IC each side) / Block Bus Drivers (30 sec) / Glute Bridges
  • Block Lunge Walk (Thanks Skipper) / Block Up-N-Overs / WWI (15 IC)
  • Jane Fondas (L&R) / Block Carry to back with 10 or Max Pull-ups / Freddies (15 IC)

Mary was built in.

Reflection:

Daniel 9:24-27

Daniel's prediction of the coming savior, 500+ years  before the birth of Christ.  A lot of time to prepare, how are we preparing for the birth of our Savior.

Moleskin:

Skipper and C# chatted it up mostly, couldn't catch much of their shenanigans but hopefully they will comment on them.

Thank you Metro for letting me hijack the Q this morning.  YHC is rusty for sure.

Great time this morning guys, thanks for being a part.

GoodWrech