12 PAX, muggy 74, with mosquitos full of fresh West Nile Virus at the back shelter
WARMUP
Mosey with karoke to back shelter
Cross Jacks IC x 20
THE THANG
Tabata: MAX effort, 20 sec ON, 10 sec recovery, with 8 cycles of AMRAP to failure
SET 1
Stump Jumpers – WORKING CORE
Prisoner Squats – WORKING QUADS/HAMSTRINGS/GLUTEALS
Walking Merkins over cinder block- WORKING PECTS/DELTS/RHOMBOIDS/TRICEPS
Man Makers with cinder block- WORKING ALL YA GOT
RUN A LAP around AO
BEGIN SET 2
Curls- WORKING BICEPS
TIME CALLED AT 609am
BURPEES- all ya got
OHPress- deltoid pects
V ups- abs
LAP
MARY
Alternating Plank Supermans x 20 single count (back and and core)
Low Dolly x 15 IC
LBC x 10 IC
Core Killers x 5 IC
MOLESKIN:
1. TABATA= #pain #poolofsweat #zerochatter #lotsofgrunting #wasted #whatmakesyousleepatnight
2. What you see in BOLD above for SET 2 is what I had planned but what we did not get to bc of time. Need more time. Note to self. Create time. Maybe time travel machine while at it. With beer taps on wall of time machine.
3. Thanks to all the PAX that made it out and posted and for allowing me to lead on this day.
Carry on and remain strong in mind, body, and soul brothers
Indy