What a start to the week. YHC arrived at LFC in a tsunami and was the only one there until 5:28. So much for doing my sad clown burpees and getting coffee… DH pulled in followed by HSB, & Enron. We met at the patio area which was partially covered for the disclaimer.
Warm up all IC
22 SSH
11 Windmills
11 Dwight Shrutes
11 IST
11 Hillbillies
The Workout
Grab 2 folding chairs to work grip strength with the following IC
11 Chair Flys
11 Front Chair Raises
11 Chair Triceps Extensions
11 Chair Shoulder Raises
Mosey to the covered wall for ladders of 11 – 10/1, 9/2, 8/3…
Burpees/Dips
Wall Mountain Climbers/Squats
Peoples Chair 11 IC w/ Air Press, Horizontal Seal Clap, Vertical Seal Clap, Touch them heels
Wall Praying Mantis
Mary
Wall Plank – 1 minute
Wall Mahktar Jai 11 IC
Snow Angels 11 IC
Suzanne Summers 11 IC Each side
Alternating Glute Bridges 11 IC each leg
Downward Dog
Low Pigeon each leg
Runners pose and arm extensions each leg
Forward Fold to Reverse Swan Dive
Moleskine
DH, HSB, Enron were strong today knocking out the burpee challenge for January. The wall work was no joke either. We were also surprised how difficult it was doing the chair exercises (audible from the original plan). In fact the whole workout was an audible due to the nasty weather. We still got wet though from the sweat and blowing rain. Strong work guys. Thanks for being there as I knew you would. Sign up to Q it’s a great way to start your day.
Until next time
UM