I didn’t remember that I had the Q today until about 1 minute before I got there. No problem, except I didn’t bring any music.
The following is more or less correct.
Disclaimer
Warmup
- 20 SSHs
- 20 IWs
- 10 Don Quixote
- Stretch: plank position, right hand, right foot, then Pfannkuchen.
Circle up near the covered walkway for Shut-ups. (All exercises are OYO.)
- 20 Swings
- 20 Hammer Curls
- 20 Upright Rows
- 20 Triceps
- 20 Flutter kix
- 20 Ukrainian Hammers
- 20 Press
- 20 Swats
Except for the Flutter kix, this spells ‘SHUT-UPS’. I pay no royalties to the creator of this routine back in Charlotte, but this is approximately his standard routine.
- Run around the Circus Maximus
Upright Row Countdown
- 20 Upright Rows
- 20 Deep Mountain Climbers (single Count)
- 18 Upright Rows
- 18 Deep Mountain Climbers (single Count)
- down to 2 of each
- Stretch: on your six for right hand/right foot and Pfannkuchen
11s Bro Code Style, Waiter carry in between: Between the grass paralleling the covered walkway and the other side of the closest driveway part of the Circus Maximus. starting with
- 10 Squats
- 1 Curl
- Run around the Circus Maximus
Ring of Fire, Kettlebell style. Each person picks an exercise and a count and we do it OYO. We got most of the way around before we were running out of time.
- 6-inch leg lift for 60 count.
Annoucement:
July 4: Dapile (Atlee High School) Convergence
July 19: The Bridge (Whitesnake)
Prayers for Roger Roger and his family, Fireman Ed, 2 Pilots and their families (Details Roger Roger), Fudd’s sister Mary