An alert goes out a 8:42 last night by Futon…Anyone taking the Q tomorrow? YHC was feeling inspired after leading a HUGE workout the morning prior during a work conference, 76 strong. So after seeing some not me…and Hot potato, YHC decided to step up and bring it. Within 30 minutes, the Bose was charging and I found the most ultimate Rock playlist for the Gloom. 12 Strong showed up ready for the next edition of Flex Friday at the Hill, and here is how it went down.
COP-
State Farm was unsure of Coupon options so some mumblechatter about our logs changed YHCs warm up plans. Initially I planned to just mosey up the hill and back for a little blood flow, instead we took a field trip up the hill and to the right back through the trail to show SF the logs then back to flag.
From there the standards – SSH, Imp walkers, Ukr soldiers, Stretch arms left/right, behind the head, Arm circles, dead man hang L/R, Merkins, LBCs, Flutter kicks, W/S wipers
The Thang-
Modified Tabata. YHC downloaded a tabata app for the work beat down and it is great. Air horn sounds us off. The modification is 60 sec on, 30 sec off and run through a 10 circuit workout with Cinderblocks.
The circuit-
- Curls
- Skull Crushers
- Cindy Merkins
- Cindy Dips
- Cindy Squats
- Cindy Swings
- Bench Press
- Cindy Rows
- American Hammers
- Overhead leg extension
Repeato x 2 but reduce time to 40 sec on 20 sec off. This length of time BURNS!!!
Mosey opposite direction through the trail and back down the hill. Finish with a little stretching, TIME!
COT – See slack for details. Convergence, School of Rock, etc
Thanks for letting me take the lead again fellas! Iron sharpens iron.
-Vagabond
