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