Fitness, Fellowship, Faith

Day: January 19, 2021

Painlab recruits a new FNG!

18-3 circuit does the trick! We completed a strong mix up of core and leg exercises with our new FNG aka Handcuff holding his own. After a follow up on Sunday, I found out that he lost the use of his legs on Sunday, oops! Best part, he says he’s coming back!!

Gettin pumped at Folsom

It was my time to Q again at Folsom and I was torn about how to plan this workout.Should I go for a high calorie burning workout or should my focus be to target muscles for hypertrophy 🤔. Given we’ve had some high calorie burning workouts at Folsom recently and my agenda at the present time is to pack on some more muscle I planned for the latter. So here’s how it played out.

warm up: mnc,gravel pickers,ssh,mountain climbers,merkins all x10 IC

mosey to the flag stop at each light pole on the way and do ten merkins.

pledge it up then mosey to adjacent parking lot for ring o fire

hold 6” for each pax to do 5 leg raises then hold high plank for each pax to do 5 merkins

then burpee Indian run back to the lot

next we went to the playground for amrap of 6 different exercises 1 minute each set.The exercises were pull-ups,big boys,split squats,chin ups,monkey humpers,and v-ups. Good work was done by all,hopefully errybodies sore tomorrow. Thanks for the opportunity to lead men it was a pleasure.

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