Q: Venus ,
PAX: Hackeysack, Boardwalk, Redcoat, Holy Water, Miyagi, Stinger (Tuscaloosa), Venus, Picasso, Cheneral
FNGs: None
COUNT: 9
CONDITIONS: mid 50’s, clear, excellent!
WARMUP: Side straddle hops, weed pickers, Willie mays hays, and arm circles front/back.
THE THANG:
Set 1: Upper body
20 reps each.
1. Murkens
2. Overhead press
3. Curls
4. Bent over rows
5. Chest press on ground
6. Run up and down the fountain stairs.
Burnout round is plank position until you have to “give up” / can’t do it anymore.
Repeat set 2nd time with 30 reps each exercise
Burnout round is dips on bench until you have to “give up”.
Repeat 3rd time 40 reps each exercise.
Burnout round is wall sits until you have to “give up”.
Set 2: Lower body
20 reps each.
1. Goblet squats
2. Thrusters
3. Kettle bell swings
4. Lunges
5. Grave diggers
6. Run up and down the fountain stairs
Burnout round is plank position until you have to “give up” / can’t do it anymore.
Repeat set 2nd time with 30 reps each exercise
ANNOUNCEMENTS: BYOC (bring your own chairs) 2nd F hangout details coming soon, half marathon with Holy Water Saturday, Upcoming convergence at Sandlot details coming later.
COT: Prayers for safe travels for Picasso and other :pray: