I didn’t lie…this time.
YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.
EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.
FNGs: None (Still haven’t had an FNG show up at one of my Qs.)
Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps
The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).
Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15
50 LBCs in cadence
Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15
50 Freddie Mercury’s in cadence
Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15
50 LBCs in cadence
Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15
50 SSH in cadence
Mary: 10 burpees OYO
Announcements: Frosty Dec 7, Christmas Party Dec 14
T-Claps (Recognition):
Prayer: All PAX and their families traveling this week.