FNG-1 is Coat Factory.
11 PAX made it through last night's storm and ventured out to post in the gloom.
YHC had to cut a few sets of 15 reps to make the time hack. Maybe next time we will start with 10 reps, not five.
Some new exercises and some oldies but goodies were had by all.
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
10 x Monkey Humpers (IC)
10 x Toy soldiers (IC)
Arm Circles forward and backwards
THE THANG
Zamparini to front of gym
5/10/15 x KB squats OYO
5/10/15 x KB double arm, clean-squat-press OYO
5/10/15 x KB single leg calf raises R and L OYO
–KB lunge walk to cone and back between each set of exercises then increase reps by specified number
5/10/ x KB snatch R and L OYO (kb swing to zamparini in one motion)
5/10/ x KB single arm cross swing to press R and L OYO
5/10/ x KB ‘Merican swings
–Zamparini to cone and back between each set of exercises then increase reps by specified number
5/10/ x KB reverse grip curls OYO
5/10/ x lawnmower pulls R and L OYO
5/10/ x KB regular grip curls OYO
5/10/ x KB sidewinders OYO
5/10/ x KB shoulder press R and L OYO
5/10/ x Trifecta
5/10/ x KB merkin R and L OYO
5/10/ x KB lying pull overs OYO
Zamparini back to the launch pad
MARY
LBC (IC) x 15
Low Flutter (IC) x 15
Pretzel crunch (IC) x 10 L and R
REFLECTION
Whatever you have learned, received, heard, or seen in me, put it into practice. And the God of peace will be with you. Phillipians 4:9 Work and strive every day to be better Christians, men, fathers, husbands, etc…
Name-a-rama and prayer out
Always a pleasure to lead such a fine group of men.