The biceps are often neglected in a Gashouse so I wanted to get them worked in.
Disclaimer, I suggest you go home and go back to bed.
Warm up: Moroccan night clubs, IC x 30
Appalachian Americans, IC X 10
low slow Merkins, IC x 5
Whoopie, Boudin, Woody went off to ruck somewhere, and the rest of us mosey’d on.
Mosey down Neal Hawkins, into park, around clubhouse, down to play ground. It was taped off, but we were daring and jumped the tape.
Partner up, do 20 pull ups of some sort, while partner does 10 crunches from the plank position with feet in the swings.
alternate, and repeat for 4 sets total.
Repeato but exchange merkins for pull ups.
Mosey to back corner of park, wait for 6 (might have been me), 10 count, and 5 burpees on your own.
Mosey out to well lit street and Easy Rider called whisper cadence for some Rocky balboas, x15 ic. We were all quite so we didn’t wake the neighbors.
mosey to top of hill, 10 count for 6, then mosey some more to lit turn off where there just happened to be some Q-pons (blocks).
partner one did curls while partner 2 did planks and Merkins.
15 count of up/down, curl the block, Merkin.
Hold at top for 10 count, hold at middle for 10 count, hold at down for 10 count, hold back at top for 10 count.
switch and repeato. Thanks to Stroganoff for the cadence
switch and repeato
switch and repeato. Thanks to Hippa for the cadence
Mosey back while carrying the blocks.
Chest press IC x 10
Flutters x 20 ic
lbcs x 20 ic
twistie, ankle slappy things x 15 ic
Freddy Mercuries x 20 IC.
Announcements, sign up for Csaup, 2nd F at Growlers Thursday eve for drinks and basketball, Some other stuff
Prayers, not a lot of prayers this morning.
COT, Thanks for letting me lead.