12-6-22. Leonard Recreation Center, 6324 Ballinger Rd, 27410.  5 45 pm.

Raining hard, very wet.  Windmill on the Q:

No mumble chatter-niet praten

Hard werken, tempo omhoog!!

You knew there was going to be a plan, you knew the Q had something up special.  10 pax arrived, ready to work.  Short mosey around the center then Mary:

Een klassieke warming-up compleet met herhalingen!

  1. Squat Billy -10
  2. Mtn climber -15
  3. Squat Billy 10
  4. Windmill – 15
  5. Squat Billy 10
  6. Sun God-Chinook 4 x10
  7. Squat Billy 10
  8. Monkey Humper-15

Pax were asking for slow down tempo on the Squat Billies, Q was laughing like Col Klink.

On to the serious stuff.

Thang 1 – Merkins (20), derkins (20), irkins (20), sterkins (10); 10 dips between each.  Very effective, isolates muscle groups for muscle gain.

Thang 2 – 5-10-20 Reps, 7 exercises, after each run to curb and back.  about 30 yards total.

Isoleer spiergroepen voor winst!

  1. WW1 Situp
  2. Shoulder Tap (IC)
  3. Dying Cockroach (IC)
  4. Plank Jack
  5. Crunchy Frogs (IC)
  6. Pickle Pusher (IC)
  7. Dancing Bear (IC)

Mary:

Lo Dolly – 15

E2K – 15

Am Hammer -20

Thanks for leading Windmill, all got better.  Great 2F in the rain with bevs.