Septfecta… Just kidding

Event Date

Oct 08, 2020

AO


Thursday workout, 5 men joined me to get after it.

 

Warmup:

Mosey up and back BBH

Stretch: LT over RT, LT over RT. Ham Stretch: Wind Mills, Monkey Humpers, Arm Circles Small to Large, front and back

The Thang:

Pulls:

1. Pullups: Mininum 10 to Max x 1

2. Curls: 15 x IC

3. Block Rows: 15 IC

4. Australian Rows: 15 OYO

Sucides: 2 x at Parking Lot

Push:

Merkins x 25 OYO

Skull Crushers x 15 IC

Block Press x 15 IC

Dips x 20 OYO

Quadriphilia x 2

Squats:

Squats x 30 OYO

Static Lunge x 15 each leg

Monkey Humpers x 15 IC

Sprints x 2

Mary:

LBC x 15 IC

Arm Haulers x 15 IC

Flutter Kicks x 15 IC

American Hammers 1 minute to 6:15

 

Reflection:

For lack guidance a nation falls, but victory is won through many advisors

Proverbs: 11:14

November Foxtrot Sierra

Strudel