July 15th, 2020 By Antonio Nunes

A few of the guys claimed that they needed to work on their beach body so the work out was specifically for them (not)… Porto’s A_R_M work out got us a good sweat and a few body tune up for all…here is how it went

Warmarama:

Mosey over across the street to the school parking lot

• SHH (IC) x15
• Cherry Pickers (IC) x 15
• Hillbillies x15
• Arm circles
• 5 burpees (just because)

The Thang: each alarm was repeated 3 times with a lap around the school each for each cycle

• Alarm 1
  • A-dips – 15 IC x 3
  • L-lunge – 15 IC (each side) x3
  • A-LBC – 15 IC
  • R-rosalita – 15 IC
  • M-merkin – 15 IC
• ALARM 2
  • A-shoulder tap – 15 IC
  • L-jump squat – 15 OYO
  • A-PeterParker – 15 OYO
  • R-Rockette Hillbillie– 15 OYO
  • M-monkey humper – 15 OYO
• ALARM 3
  • A-derkin – 15 IC
  • L-Body squats – 15
  • A-plank jacks – 15 IC
  • R-Air Presses – 15
  • M- WW2 – 15

Mary: No time for that today :)…some basic cool down stretching

Prayers, news, announcements: Prayers for Hokey Pokey’s boss and family and their battle with Covid…Prayers for all of us and our families and to all other unspoken prayers.

Always a pleasure to lead!

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