After my last Q at Sweat Angel there were many Natville pax that did not feel that I lead an appropriate workout. Matter of fact, 3 weeks later some of them are still whining. While YHC thinks it is anything but humbling to give a good beatdown. Giving into the peer pressure the most recent version of the Sweat Angel included weights. I still argue that a “non-running” workout does not have to include weights. Regardless, today’s workout went something like this:

Warm-O-Rama:

IW x 15 IC

Sun gods x 10 IC forward

Sungods x 10 IC reverse

Copperhead squat x 15 IC

String Rippers x 15 IC

THANG:

1 minute of exercise with 15 seconds of rest between. 2 circuits of each legs, arms, core with stretches between each set.

Legs

Kb Swing

Goblet Squat

Lunges w/weights (add twist if you like)

Calf Raises

  • Stretches for 1.5 minutes

Arms

Curls; switch at 30 seconds

Upright Row

Tricep extension

Straight Arm Raise

  • Stretches for 1.5 minutes

Core

WWII w/weight

Woodchopper

Good Mornings

Kettlebell side crunch

  • Stretches for 1.5 minutes

Legs

Kb Swing

Goblet Squat

Lunges w/weights (add twist if you like)

Calf Raises

  • Stretches for 1.5 minutes

Arms

Curls; switch at 30 seconds

Upright Row

Tricep extension

Straight Arm Raise

  • Stretches for 1.5 minutes

Core

WWII w/weight

Woodchopper

Good Mornings

Kettlebell side crunch

MARY:

LBC x 20 IC

American Hammer x 20 IC

Moleskin & Announcements:

  • T-CLAPS to Brown Noser for coming out with a broken foot
  • VQ on Friday at Lunatic Fringe, come support JitterBug
  • Been some repeat Qs at this workout since launch, please offer to Long Time to Q.

Stage Fright took us out with COT

PAX: 0

QIC: 3