No show and a late show
FNGs: N/A
EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher
No Show: M4L
Tardy: Dumbo
Warm Up: Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles
The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage. Prior to running EC I put 2 exercises written in chalk at each corner. 1 exercise focused on upper body and 1 focused on core. Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order. No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up. As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.
Corner 1: KB Swings. Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3: Rows. Midget Side Bends
Corner 4: Figure 8. Pass Through
When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.
First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.
Once done we headed back for extended Mary with stretching.
Mary: LBC’s, Box Cutters, Freddy Mercury, Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.
Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.
T-Claps (Recognition): Skidmark for pushing DB to do the 1/2
Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister