March 1st, 2023 By Fire Chicken

Date 2/28/2023
AO: ASEC
QIC: Brickyard
Pax: Mayweather, Tombstone, Deertick, Ace, Buzzkill, Catfish, Java, Private Ryan, Pyscho-T, Popeye, Firechicken, Indy, Bozeman, Loveboat

15 of us fellas

Warmup: Stretching more stretching and some jumpin’ jacks (aka side shuffle or shuttle.. hops.. idk)

The workout: Mosey to upper parking lot at church.  Begin HIIT circuit workout.  Four stations 40 seconds each with 20 seconds of recovery between

1. Legs (2 stations each): squats, side shuffle taps, sumo squats, lateral lunges
2. Upper Body / Chest (2 stations each): pushups, walking pushups, walkout pushups (merkins or whatever), diamond / tricep pushups
3. Core (2 stations each): V-Ups, bicycle crunch, Russian twists (kgbs), Plank with knees to elbows
4. Full Body (2 stations each): mtn climbers, jumping jacks (side shuttle hops), burpees, high knees

Mary:  Stretch.. Stretch some more.

Announcements: Grover turning 50.

 

Appreciate you guys staying on me to come out.

All I got for now.

Later.

Backblast

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