YHC rolled in at 5:27 to a standing-room-only 20 PAX ready to get this done!  All ready just in time to circulate today’s lesson, introduce & disclaim – leading in to a ‘non-burpee’…

WARMORAMA

  • SSH
  • Imperial Walker
  • Moroccan Night Club
  • Hillbillies
  • Peter Parker
  • Parker Peter
  • A little stretching of shoulders and lats before launching…

THE THANG

1-min AMRAP (as many reps as possible) each exercise, 15-sec transitions = #FunFun

  1. BENT ROWS
  2. ALTERNATING THIGH TAPS
  3. SUPERMAN+10 Burpees OYO (round 1) to limit #SnookieChatter. Bird Dog Plank (round2).
  4. DAFT PUNK (3-way lunges with weight)
  5. BENT FLYES
  6. T-BAR ROW
  7. UPRIGHT ROWS
  8. LUNGE & TWIST
  9. TABLE TOP BENCH PRESS
  10. GOOD MORNINGS
  11. PULLOVER
  12. KETTLEBELL SWING
  13. INTERMISSION – 2min Core tune-up courtesy of Bed Bug & SnOOkie (wait, they teamed up!?)
  14. Rinse & Repeat #’s 1-12!

3 MOM

  • Heel Touches x20
  • Sky Divers x1min (lying prone, knees & chest ‘up’, arms in sky-dive position)

COT – Thanks Snookie for the prayer to take us out.

MOLESKINE / ANNOUNCEMENTS

  • 3rd F Thursdays @ Green Joe’s 630-7, new book for summer = Quiet Strength by Tony Dungy.  Read or not, all are welcome and should be great discussion.  ( …and today surely was! Aye!)
  • Schnitzel will be V-coQ’ing with Sacked this Saturday @ Cornwallis Nightmare. Come on out and support…  Rumor has it he counts cadence in German!
  • Monday morning 7am market place prayer conference call weekly per Hitman (see him for details!)
  • New AO named today as Sweat Angel (follow: @F3gsoSweatAngel on Twitter for blasts & updates)… was a toss up between DNR (Definitely No Running), Butt Sweat (a la J-Love), Over The Top (watch the movie, you’ll understand)… but after observing the pools of soaked pavement under each PAX over the last 3 workouts, Sweat Angel it is!  Thanks for support in launching this AO – let’s keep the momentum and give the PAX option for a change of pace!
  • Bodette on the Q next week… C’mon out!  #PlayListPolice #EasyDay

Always an honor & privilege!

-LT

 

PAX: Sacked, Brown Noser, Boone’s Farm, Streamer, Hitman, Big Mitt, Poehler, Schnitzel, Flapjack, Jitterbug, J-Love, Tommy Boy, On Time, Strange Brew, Bed Bug, Snookie, Bodette, Face Off (WB!), Stage Fright, Long Time

QIC: Long Time