- Fiddler and YHC were present for the entire workout
- Swanson showed after the Parks and Rec Meeting ended. Hippie declined to join
Warm O'Rama
- SSH x12 IC
- Walking Lunges with a twist up the 1st flight of stairs
- 'Mericans with feet up on the rails then feet down on the ground x12 IC
- Taraoke up the next two flights and then a joggie jog past the ladies of Camp Gladiator
The Main Thang
All exercised were done on the top deck witn a gorgeous sunset with tunes playing and the tabata timer on – the work units were 45 seconds on with 20 seconds rest.
- Two handed battle ropes or alternating reverse lunges with battle rope
- Freddie mercury
- 35 lbs squart – curl – press combo (lunges were substituted in Round 2)
- Crunch with 20 lbs med ball (round 3 went to low flutters while holding ball up)
- 40 lbs dead bounce slam ball slams
- 20 lbs resistance bands arm raises
- 20 lbs squats into a high wall ball toss and catch
- 15 lbs alternating twist 'Mericans
We were able to complete 3 full rounds. Swanson hopped in at the tail end of Round 3.
With only six minutes left, we audibled to two speed rounds of the cardio exercises:
- Battle ropes – two handed slam
- Squat – curl – press with 35 lbs kettle ball
- 40 lbs dead bounce slam ball slams
Recover, recover.