Party Favors at Red October
FNGs: none
Dauber’s Birthday celebration with kettlebells and TRX strands.
Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:
KB Group 1: Swings, Rut rows, Lawn Mowers
KB Group 2: Figure 8, thrusters, Tricep
KB Group 3: Goblet Squats, Upright rows, Plank Taps
TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X
KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl
Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.
Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies
THANK YOU so much for your kind Birthday wishes
T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!
Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.
Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber
