Light Warm-up. Then KB exercises, a short run, stretching, some other KB exercises, a short run, stretching, repeat.
For warm-up; SSHs, IWs, Don Quixote, stretch, around the world KB.
20 Swings,
15 Curls (in cadence)
20 Rows
20 Triceps
15 Sit and Press
20 Press
15 Squats with posterior resting on the curb
Run around the ‘loop’. Do some stretches.
15 each arm Renegade Rows
10 each leg one-legged Dead lifts
15 each arm Lawnmowers
10 each arm one arm presses
10 each direction Halos
10 each arm Snatches
Run around the ‘loop’. Do some stretches.
Repeat the above starting with 20 swings 1 and ½ more times. For a little variation, I changed a few of the exercises. For the one-legged dead lifts, I substituted racked lunges. For the Lawnmowers, I substituted wood choppers.
I volunteered to fill-in today replacing the always-reliable Atilla.
Announcements:
Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.
We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.
As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).
We have 4 donors! We are looking for a TOTAL of 40.
