It was my first Q since getting off the IR. I was determined to keep it right and tight, so downtime between sets was minimal. Instead of doing the 10 count between exercises, YHC focused on form instruction/encouragement. I know, I know, we are not professionals, butttttt, improvement individually and as a group is not just about raw effort, it is about showing up with intentionality and a goal(s) in mind. In this case, the goal was #better and it was achieved by all present.
Here is what happened…
DISCLAIMER: counts on some movements were higher or lower to keep it spicy and finish on time.
SSH + SUN-GODS + MERKERENA*Spanish Version (2min completed) (PLANK-JACK AMRAP w/ MERKIN for every Macarena)
SS#1 (2 sets)
FRONT SQUAT w/ weights x 10
WALKING LT. DAN (flag to tree of woe) *YHC took some liberties here and the Pax did some high knees, side squat walks and gorilla side-ways walks, just to keep it fresh.
SS#2 (3 sets)
BENTOVER ROWS w/ weights x 10
DEADLIFT into OVERHEAD PRESS w/ weights x10
WINDSHEILD WIPERS w/ SIMULTANEOUS FLOOR BENCH PRESS w/ weights x10
SS#3 (2 sets)
DUMBBELL/SANDBAG PULL-OVER (shoulders off the curb) x10
CAROLINA DRY DOCK (feet on the curb) x10
DYING COCKROACH x10
PLANK TOE-TOUCH x10
USA HAMMER x20
- Mayberry 1/2 Marathon in November. Contact Longtime for details.
- Coffeteria at Super Starbucks w/ Darth Wojo
- YHC is Q at Cougartown #meow-meow
Jitterbug [RESPECT], Rico-la, Bulldog, Mall Cop, Longtime, Shaka Khan, Poehler, Tea Party, Guiding Light, Daisy, Butt fumble, Debo, Haggis & Slumlord-QIC
Special shout out to Tea Party & Shaka Khan. This was not an easy workout. These guys gave a full effort and inspired us all to see pax pushing themselves. Well done & t-claps.