Yes it was cold but that didn't get in the way of 6 Pax getting their swole
Warmup
Arm circles followed by love yourself
25x IC SSHs
The “standard” crew shows up no thanks to spork 🙂
The Thang
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches
Session 1 (IC – 4 counts)
30 x OYO Russian Swings (eye level swing)
10 x IC Row Right
10 x IC Row left
10 x IC Goblet Squat
10 x IC Skull Crusher (tricep extension)
10 x IC Suitcase swings right
10 x IC Suitcase swings left
10 x IC Sidewinder
10 x IC goblet curl right
10 x IC goblet curl left
10 x IC goblet curl
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches
Session 2
30 x OYO 'Merica Swings (swing to top overhead)
10 X IC Goblet Thruster
10 x IC chest press on your back
10 x IC Hammer Curls
10 x IC Goblet Squat Curl
10 x IC Around the Body right
10 x IC Around the Body left
10 x IC Russian twists
10 x IC Clean jerk left
10 x IC Clean jerk right
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches
Around the horn
Scope – one arm press 10 IC left then 10 IC Right
Crawdad – Lat bridge thingys 20 right then 20 left OYO
Spork – 10 merkins OYO
Mater – 10 In and Outs #OnlyHereToCheckTheMeter
Marker – 10 IC Goblet squats #NailedTheCount
Zip – chest presses
1 John 2:11 (NIV) But anyone who hates a brother or sister is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.
Love your neighbor, let go of grudges and transgressions.
Mumblechatter
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The standard crew tried their best to derail the workout but Q stayed the course.
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Musical Pax
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Mater trying to pay the Q back by trying to knock him off his count
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Spork found some hand warmers #DontAsk
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Can’t hear most of what is being said and that is probably a good thing
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Cardio Bellz on this chilly morning …. Keep moving at it isn’t that cold