Sweat Angel: Hoser, Phoenix, ESL, Snookie, Jitterbug, Spackler, Bulldog, Mall Cop – QIC
Cross Ruckers: Bodett, Flow, Minnie Mouse, Everest, Double Check
Splinter Run: Etch-A-Sketch
There was a lot going on at the Sweat Angel AO this morning. Five ruckers and one runner launched at 0500. Another eight Pax brought their weights for the regularly scheduled Shake Weight workout. YHC had promised super-sets and an Old-Skool Hip-Hop playlist. Here is the playlist.
- Mountain Climbers
- Imperial Walkers
Each super-set was composed of three exercises performed back to back. A short rest was provided between each super-set. The first set focused on power lifts. YHC encouraged all to perform the other sets slowly and focus on form. We had enough time to repeat Set 1 before moving on to the Tabata.
|Set 1||DB Clean x5
Push Press x5
Front Squat x5
|Set 2||Crush Press x10
Bent Over Row x10
Reverse Lunge x10
|Set 3||Single Arm Snatch x10
DB Get-Up Sit-Up x10
Renegade Row x10
|2 sets, 1 per arm|
|Set 4||Alt Hammer Curl x10 ea.
DB 1-Arm Shoulder Press x10 ea.
DB Squat to Shoulder Press x10
20 seconds on 10 off, sprint speed rotating through High-Knees, Mountain Climbers, Burpees, Squat-Jumps
We did the people’s Mary. We went around the circle and everyone chose and lead an exercise.
- It was great to see the ruckers and runner pull in to finish 6MOM with us and join COT. Great AO.
- Sorry I didn’t make the EC Etch, looks like you killed it though.
- OH – “No matter how old you get, farts are still funny.”
- I don’t think I made any new Wu-Tang fans this morning.
Thanks for the opportunity to lead. I hope you all enjoyed the workout.