I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.
Warm-up
20 SSHs,
Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.
20 IWs
10 Don Quixotes
10 Strawberry Pickers
Move to the covered walkway for a ‘rotation’ of these 5 exercises:
Swings
Curls
Upright Rows
Triceps
Squats
First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.
After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.
Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.
Next, we repeated the ‘rotation’ with the following 5 exercises.
Renegade Rows (each arm) so we first did 5 left and 5 right.
Pole smokers (we used the KBs instead of a pole)
Overheads Pulls
Lunges (each leg)
Overhead Press
After we finished this, another trip around the island.
Back to the flag and
20 Dollies
20 Heels to Heaven
60 count 6 inch leg lift
Announcements:
April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/
You park your car at James River High School. If you come there, you might spot a Whitesnake!
April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!
Takeout by YHC