We had the entire professorial staff from VCU, ½ of the available white animals in the area, a green animal, someone lugging a kettlebell (carrying a kb in your car is way too easy), suspected illegal immigrants from south of the (James) river, and https://www.youtube.com/watch?v=2_ygqPepLjM.
And music! Some of which was in Spanish.
Disclaimer: Don’t leave here with more injuries than you came with.
Warmup:
- 20 SSH,
- 15 IWs,
- 10 Don Quixote,
- Arm/shoulder stretch,
Countdown:
- 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
- Run around the island
Partner up:
- Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
- Partner 2 does the called exercise
- 100 curls
- 100 squats
- 100 pole smokers
- Run around the island
Partner up again:
- Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
- Partner 2 does the called exercise
- 100 Swings
- 100 overhead press
- 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)
- Stretch
- Run around island
Finish
- 15 Triceps in cadence
- 15 KB Lunges in cadence
- 20 Lawnmowers each arm OYO
- 20 overhead pulls OYO
- 60 count 6-inch leg lift
Back to the flag for numberama, namerama
Announcements:
Saturday Ultimate Frisbee
Tuesday noon: 2nd F at Firehouse Subs
Take out by YHC. “At Gibeon, the Lord appeared to Solomon in a dream by night and God said, ‘Ask what I should give you.’ And Solomon said, … ‘Give your servant therefore an understanding mind to govern your people, able to discern between good and evil’”.
