It was very windy today, and cold, so we immediately went over to the covered walkway and stayed there (other than the run around the Circus Maximus (bus loop).
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 (double count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (double 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 Triceps
- Run around the island
- Stretch
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 Bench press
- 100 Flutters with Bell held
- Stretch
- Run around island
Finish
- 20 Lawnmowers each arm OYO
- 20 KB Lunges each leg OYO
- 20 Overhead pulls OYO
- 20 Hammers 2 count OYO
- 20 Sit and Press OYO
- 20 Heels to Heaven without bell in cadence
- 20 APD in cadence
- Stretch
Back to the flag for numberama, namerama
Announcements:
Tuesday noon: 2nd F at Firehouse Subs
COT
Many years ago, there was an advice column called ‘Ann Landers’. “Ann Landers would use the phrase “wake up and smell the coffee”. She would often use this phrase when people seemed to be denying situations that made them uncomfortable or unhappy. For example, “Dear M&L: Wake up and smell the coffee, sister. If you think this guy is going to come back to you, you’re two sandwiches short of …” (copied from Google)
Ann Landers is no longer with us. But you can still get advice from prayer.
Prayers for Gypsy, Firehouse Subs (scratch that: make it Fireman Ed, Mollie (Roger Roger’s wife) and Mary (Fudd’s sister)
Post workout coffee discussion: For two or three months, Offshore (today Mr. Rogers) has made coffee for us after the workout. There’s a percolator and we’ve found an outlet that is ‘hot’. Good discussions take place. The gender reveal for Gaudí’s second baby due around Christmas will come when the baby is born.
