My name is… My name is… My name is… Chubby Dawgpound
Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.
EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs: Does Midget count???
Warm Up:
Did a quick lap around the parking lot for it was a cold morning. Then everyone grab there bell and we made our way to the playground.
Circled Up for the following:
Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse
The Workout:
Started things off with a couple of full body kettlebell exercises.
3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm
Next we took a quick jog to the Pavillon to grab a spot at the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
After the wall sit circuit it was time to get into some legs
2 Rounds of Single Arm Cleans and lunges. This is an incremental exercise. We start with doing 1 clean each arm then one lunge each leg. We then increment from 1 to 5. All the cleans are done first and after they are completed we move to the lunges. I personally felt tired at this point.
Next we took another trip to the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
We can back for another flow. This one was a straight leg deadlift, clean, and clean squat. We did two rounds of this flow with 10 reps. During the second round I asked everyone to partner up. I wanted us to get some work on the pull ups. I am personally awful at pull ups and need to get better.
Each pax had two sets on the pulls ups. I personally want to thank Lucky for pushing me here. I need it.
Next I wanted to move into some chest/back exercises. We started Bridge Alternating Chest Press. The mumble chatter really picked up here. I felt like the workout intensity was not hard enough at this point. So we took another trip back to the wall.
This time was a bit different. We did two rounds of the following.
5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.
After this was completed we went back to the playground for Mary
Mary:
Midget Flow. Only time for one pass.
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)
Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th
T-Claps (Recognition): Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:
Girl in Holly Springs that was hit by a car
Health for all pax
