Guest-Guest-Guest DJ

Emeril was supposed to be guest DJ.  He didn’t show.  The backup guest DJ was supposed to be Midget and he didn’t show.  Thank you Apple Radio station Rock Workout.

Warm Up:

Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers

The Workout:

100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

50 Kettlebell Swings  (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

25 Kettlebell Swings  (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

15 Midget Love Handles
20 Tricep Presses

20 Midget Love Handles
20 Tricep Presses

30 Frog Jumps
25 Frog Jumps

Mary:

Leg Stretching this Q needs to run tomorrow
Announcements:

Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order

Prayer:

Crablegs
Clay
Eastern Carolina