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’…
- Imperial Walker
- Moroccan Night Club
- Peter Parker
- Parker Peter
- A little stretching of shoulders and lats before launching…
1-min AMRAP (as many reps as possible) each exercise, 15-sec transitions = #FunFun
- BENT ROWS
- ALTERNATING THIGH TAPS
- SUPERMAN+10 Burpees OYO (round 1) to limit #SnookieChatter. Bird Dog Plank (round2).
- DAFT PUNK (3-way lunges with weight)
- BENT FLYES
- T-BAR ROW
- UPRIGHT ROWS
- LUNGE & TWIST
- TABLE TOP BENCH PRESS
- GOOD MORNINGS
- KETTLEBELL SWING
- INTERMISSION – 2min Core tune-up courtesy of Bed Bug & SnOOkie (wait, they teamed up!?)
- Rinse & Repeat #’s 1-12!
- 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!
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
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