Ten warriors met for coffee and did a workout beforehand just for fun.
After some warmups, we partnered up, split up into 5 groups and did a circuit of 5 exercises I forced into a S.W.I.N.G acronym. One group started at each exercise and then rotated.
Swings (20 count, 3 sets)
Windmills (6 each side, 3 sets)
Iron Lunges: slow 3 count lunge (10 each leg, 3 sets)
Nice and slow curls-slow 3 count curl (15, 3 sets)
Goblet Squats-slow like Copperhead squat (20, 3 sets)
After the 3 sets we did a lap and each group rotated to the next exercise.
Taking many of the exercises slow makes them more impactful.
This was originally going to be 6 groups to make it SWINGS so after the original circuit was done, we got together we did 3 sets of Sit and press (10/15/20 count–with ten count in between). The 20 brought some mumble chatter for sure.
The windmill is new and I did not teach it very well. Will bring it back again and teach it better. Here is a good video to help.
“https://www.youtube.com/watch?v=SzFNJhGz8YI“
I brought an FNG now named Blackout (works for Dominion). And he will be at Currahee tomorrow even after spending time talking to White Deer this morning..
Thanks for letting me lead. Please join me at the Bridge on the 19th!
