February 6th, 2015 By Gangsta's Paradise

6 Pax showed up for what turned out to be a pretty chilly and frosty B.O.M.B. beatdown.  YHC signed up to Q last minute, so I threw some exercises together with some moseying and burpees to keep us warm.  Thanks for following!

Warmup:

Mosey around parking lot

SSH 15x

Cotton Picker 15x

Arm Circles

Arm Stretches

 

3 different sets of exercises (20x, 10x)

#1:

KB Curls (2 handed)

KB Standing Triceps Extension

KB Curl and Press

Low flutter with KB press

Low dolly with KB press

Mosey around parking lot

10 Burpees (for warmth)

#2:

KB Shoulder Press

High Pull/Upright Row

KB Shoulder Shrugs

LBCs with KB

The Squirm

Mosey around parking lot

10 burpees (again, for warmth)

#3:

Merkins with KB

KB pullovers

KB Chest Press

Mosey around parking lot

10 burpees (warmth is there now – these are for strength)

 

Mary (not necessarily in this order)

Pretzel Crunch x20

Low Flutter/Low Dolly medley

Homer to Marge

Mason Twist

Boxcutter with KB (Mr. Belding Led)

Air Force Situps (Maximus Led)

Air pushups on 6 (Arti Led)

KB swings (Dick Tracy led)

Clean and Press (Mr. Belding led)

@Closer added one and I am drawing a complete blank on what it was – perhaps it was that tough?? Sound off below with what it was since YHC is having memory problems at an early age.

Derby Doubletap (YHC led)

 

Sweaty Frosty Moleskin:

1) Good to be back after a few days of fartsack winning the battle.  It was a pleasure to lead you all this morning, and thanks for pushing hard today.

2) @Maximus declared that it is officially freezing for a beatdown if the temp is under 25 degrees.  #nowyouknow

3) Great chatting with you afterwards @Dick Tracy.  Glad you and your family are in the area, and wish you the best with the transition down.

4) @Arti – good luck with your son heading to Berkley.  I hope that goes well.

B.O.M.B, Tradition

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