January 17th, 2020 By FlipPhone

10 pax took this cold front on head first this morning and are stronger for it.  There was even a @Bull fly by before the workout started.

The planned workout was 7 exercises as we moved back and forth across the parking lot.  Time ran short and we only made it to 5, but that’s how it goes.

Welcome back to @Calypso and @HotSpot. It only takes asking 30 times, 2 text messages at 5 am.  @Coppertone was also back in action today.  Unlike the aforementioned, he had a valid excuse.  Joking aside, it was good to have all 3 of you guys back out.  Make it a habit.

The workout went like this.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Merican x 10

The Thang

Over at the parking lot, do exercise a certain rep, then go across with the bell, and increase the rep count of the same exercise.

Round 1 – Curls

5 curls on one side, bear crawl with bell across the parking lot, then 6 at the other side

Repeato up to 10.  Some pax confused at this point.  It helps to listen.  #notaQfail

Run around the tennis courts to get warm and by special request from @HotSpot to include some running

Round 2 – Tricep extension

10 on one side, rack weight above head to cross, 11 on the other side.

Repeato up to 15.

Round 3 – Kettlebell swing

10 to 15, bear crawl with bell across lot

Round 4 – Mason twist

10 to 15, lunge walk across the lot

Round 5 – Cross over mericans on the bell

5 to 10, cut short due to time

Mary

1 minute power abs courtesy of @Clueless

J-Lo x 15

Announcements

Gremlin is tomorrow.  Be there or be square.  @MetroDog is leading at the Rail Yard if you can’t make it out to UNC Campus.  See slack for more details.  It will be a good time.

Moleskin

T-claps to @SheepDog for the pre-run.  Hope everything holds up for your half marathon in March.

Harrisburg

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