A half dozen men of iron showed up, including our normal 2.0, to hoist some KB and humor YHC.
COP
20 SSH 10/5 small/large arm circles 10 merkins 20 Imperial Walkers
20 Freddie Mercurys another 10 merkins
Mosey over to the bus loop, partner up, and sloooooow dooooown…
One partner ran the loop while the other did the following exercises until they returned. Each rep was done to a 10 count, and YHC urged the Pax to focus on technique. The exercises were halos, Goblet squats, tricep press, lawnmowers, overhead press and upright rows (thanks to Helix for remembering what the last was called).
After completing this exercise WAY more quickly than YHC had thought, YHC adapted and we did all the exercises over again, in cadence.
Mosey over to the flag area for a few more: 20 renegade rows, 20 KB merkins, 10 crunches with KB, boat/canoe and ending with stretching.
Numberama, namerama, YHC took us out.
Nice job by the Pax today, as they had to continually humor YHC’s efforts to adapt a too hastily composed Q. Nice work men!
1 Comment
Great SLOW controlled workout that packed a punch, with stretching. Just what I needed. Thanks No Idea! for the excellent last-minute Q