Sweet C, Elmers, Tbone, Jorel, Ikea, Ultraman, the iron man, FNG 3 Mile Island (not listed above), steamy (not listed above), tantrum, ruffles, megaphone, olfa, peaches, snake eyes, top gun, the force, BEP, tagless, gotta guy, die hard, burner
22 today for YHC’s 4 year anniversary with F3. Lots of chatter today so much I couldn’t hear it all. Best one was exploding mercians…is that when you fart during mercians.
Quick Warm up and Stretch out.
· SSH X 48 (honor of 4 year of Blood, Sweat and Pain)
· Windmills X 12
· IST X 12
· Cotton Picker X 12
· Downward dog with alternating knee release
Mosey to the Rock Pile
· High curls X 12
· Low curls X12
· Full curls X 12
· Triceps Press (skull crushers) X 12
· Shoulder Press X 12
· Chest Press X 12
· Squats with Rock X 12
· Low Curl, High Curl and full Curl 12 single count each
Mosey pain clock
· Starting at 12 doing exercise at each ¼ hour as a group and then running the circle to the next ¼ hour (Staying together the entire time)
o At 12 – exploding mercians 12 single count
o At 3 – LBCs single count 48
o At 6 – exploding mercians 12 single count
o At 9 – Squats single count 48
o At 12 – exploding mercians 12 single count
Indian Run to Home Court the back way
Quadraphila to circle
Mercian timebomb from 3
Tennis Court Fun
· Partner Squats 3 laps 12 counts each side
· Plank when done
Circle up for Mary
· Pillow Talk X 12 Each side (side vup)
· Crunchy Frog X 12
· Xs and Os X 12
Sweaty Moleskin
- Today I celebrated 4 years of being a part of an organization that has given me so much more than better numbers at the doctor’s office. I love my old man fraternity and everyone that is a part of it.
- Yes I cover my winkie for the workouts.
- You can make anything exploding when you have tantrum in the group aka exploding LBCs, exploding plank, etc.
- Lots of chatter, especially from Tbone and many others. I missed most of it as I was trying to keep my cadence on track but that didn’t always work.
- Yes I did hurt myself on my very 1st SSH 4 years ago. I guess I thought I was still 20 something and could just go after it. At 260 and in the worst shape of my life, I could only get better from here. Thanks again to Mini-Me and Jorel for getting me off the couch and to a workout. Best thing I have ever done for myself!