11 post at Sweat Angel in honor of National Super Hero Day, 4/28/22

PAX:  Snowflake, Radiator, Etch-a-sketch, Egg Plant, Shocker, Crash, Abacus, Linda, Double Check, Hall Pass, Huffy (QIC)

WARM-A-RAMA:  (5 min)  SSH / String Rippers / Windmills / Hillbillies / Mtn Climbers

THE THANG:  (30 min) – Today is NATIONAL SUPERHERO DAY!

STATION #1:

  • CURLS – 15 IC (alternate arms)
  • OVERHEAD TRICEPT EXTENSIONS – 15 IC
  • DUMBBELL SQUATS – 15 IC
  • SUPERMANS – 15 SECONDS
  • (MOVE CLOCKWISE TO NEXT STATION – FARMER CARRY)

STATION #2:

  • MERKINS WITH WEIGHTS – 15
  • PLANK JACKS WITH WEIGHTS – 15 IC
  • LBC’S – 15 IC
  • AQUA MAN SWIMMERS 15 IC (FLUTTER KICKS ON STOMACH)
  • (MOVE CLOCKWISE TO NEXT STATION – LT DANS WITH WEIGHTS)

STATION #3:

  • IMPERIAL WALKERS – 15 IC
  • WW II SITUPS – 15 SINGLE COUNT
  • THE WOLVERINE – 3 (From standing position, drop to plank, merkin, left knee to chest, merkin, right knee to chest, merkin, stand / jump / overhead clap)
  • (MOVE CLOCKWISE TO NEXT STATION – LUNGE WITH WEIGHTS)

STATION #4:

  • OVERHEAD SHOULDER PRESS – 10 IC
  • BENT ROWS – 15 EACH ARM
  • HEAVY FREDDIES – 10 IC (Freddie Mercury with weight over head 6” from ground)
  • THE LION KING – 15 IC (Simba Lift)
  • (MOVE CLOCKWISE TO NEXT STATION – SPIDERMAN CRAWL WITH WEIGHTS)

MARY (5 min):  Low Dolly / Box Cutters / Am Hammer

Announcements …

  • Convergence at Red Oak on Saturday
  • Need a few more Qs to sign up to fill the year at Sweat Angel
  • Take the opportunity to thank your “Super Hero” that positively influenced your life! Aye!

Thanks for the opportunity to lead,

Huffy