Nine brothers showed up and put in the work, rocked out if you will. The air smelled skunky, with maybe some burned rubber mixed in there? Just trying to paint a picture folks. We stood in our circle with zero mosey for 45 minutes, but veins bulged, chests heaved, and metal was swung. PAX generally agreed the back half of the workout was more enjoyable than the front half.*
Warmarama: Andy Dufresne stretch, lean to right and left sides to stretch the lats, helicopters, deadman hang straight right and left, hold a deep squat to stretch, SSHs, 20 in cadence merkins, lay flat on the ground and pull right then left leg into chest, Freddie Mercurys in cadence, 10 normal, 10 slow, 10 fast, 20 box cutters, 30 flutter kicks
The Work:
Round 1: 20 swings, 20 deadlifts, 20 reverse lunges (10/leg), repeat 3x
Round 2: 20 single leg deadlifts (10/side), 50 calf raises, 30 American hammers, repeat 3x
Round 3: 20 one arm rows (10/arm), 20 upright rows, 10 WWIIIs, repeat 3x
Round 4: 21s (7 biceps curls beginning at the bottom of the movement w/ arms straight and stopping at the midpoint of the curl, followed by 7 curls beginning at the midpoint of the movement and ending at the top of the curl fully flexed, then a final 7 full ROM curls), 15 skull crushers, 20 merkin pull throughs for the first around them audible’d to 15 for 2nd and 3rd rounds, repeat 3x
Announcement: lots of upcoming events (check slack), new AO this Saturday at Goyne Park in Chester, Daddy/daughter dance is going down, a lot going on
Always a pleasure and honor to lead you gents!
*credit to Heist for the punchline
