YHC showed up with 2 others coming in hot to see EF Hutton in the lot. YHC plants flag and we mosey to the bus loop for warm up and possible triple check in the future with the loop.
COP
We triangle up and start with 20 ssh, 15 DQ’s, 10 4ct helicopters 15 arm cilcles, 10 small 5 big, reverso, firgure 4 Alabama prom date left leg 10 4ct reps, switch with right leg, 10 reverse scorpions. Recover with Bulkhead arriving, we mosey back to lot to retrieve the bat (stick) bells. These weigh 15 lbs each and YHC had a pair also so we had 2 pairs for the workout.
THANG
So we set up 4 stations S1 – Run lap around 3rd island in lot and return as the timer, S2- Ab work, S3 – pair of sticks for shoulders, S4 – Pair of sticks with legs & arms.
1 set is everyone completing a station. For the first set -S1 – Run lap, S2 – flutter kick, S3 – cross over in front of body and away from body each arm alternating movement, S4 – stick swings while squatting. We did 2 set of this exercise group.
For the second set -S1 – Run lap, S2 – lbc’s , S3 – Halos S4 – stick curls. We did 2 set of this exercise group.
For the Third set -S1 – Run lap, S2 – Freddie Mercuries , S3 – Dealers choice S4 – wrist rotation. We did 1 set of this exercise group and returned to Flag.
COT
2 minutes of stretching numberama, namerama, EF Hutton took us out in prayer.
It was an honor to lead this morning to get the week of right to a grea 64 degree morning, perfect for a workout.
2nd F Trivia night this Thursday at Intermission Brewery (the one near Virginia Center Commons by the Good Year service garage. We plan to meet at 7:30,nhope to see you there.
Have a great week gents and see you in the gloom soon. Cheers….CB!
