September 3rd, 2018 By Pox

7 Stoners arrived in the not so gloomy gloom for Pox’s no-hate 40 b-day surprise.  As usual, props were involved, this time it was of the firehose variety (along with the customary KBs and jump ropes).     After a disclaimer which included the dangers of running around in the sun, it went like this:

Mosey around HT lot

Warm-o-rama COP (all exercises IC, 20 count = 40rep):  SSH, IST, CottonPickers, squats, Mountain Climbers

Firehose teamwork: pick-up firehose and run around the HT, ABC, CBA lots alternating holding hose above head, with one arm, and on shoulders.  Stop here and there and everywhere for a variety of exercises (all IC with 20 count = 40 rep): Shoulder press, curls, squats, tricep extensions, low dolly, chest press, walking lunges

TABATA Work (20 sec on, 10 sec off, 4 min do exercises in Pairs)

• TABATA 1: One-arm KB snatch (go as heavy as you can go), Jump Rope
• TABATA 2: KB Deadlift, side to side/front to back hops over rope
• TABATA 3 (only did 2 min): Firehose swings, LBC

Firehose Mary (all exercises with firehose held above head, IC, 20 count)

• bicycle
• chest press
• Scissor kicks
• chest press
• W
• Chest press

Cool down mosey with hose around lot, 20count overhead press to finish

Moleskin:

• 7 strong for a 7 am workout, just about perfect
• funny thing, Never noticed Life Alerts serious bedhead (Jimmy Buffet came close second) since its usually not that sunny out (note Sparknut and Soprano did not have a problem with Bedhead)
• Props to early risers who did 2.5 pre-mile run (was not Pox)
• Thanks for the B-day wishes and no more HATE!

 

Bell Buster, kettlebell

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