| Intro |
Weak joke about getting paid by under armour so might have to go pro |
| Disclaimer |
Modify As needed. |
| Warm Up |
Exercise |
|
Reps |
IC or OYO |
|
SSH |
X |
20 |
IC |
|
LBAC |
X |
20 F & R |
IC |
|
Through The Tunnel |
X |
20 |
IC |
| Double or nothing Warm Up |
Exercise |
|
Reps |
IC or OYO |
|
Squats at Mill and Chesnut |
X |
30 |
OYO |
|
Slow Count Merkins at Chesnut and Lakeview |
X |
20 |
IC |
|
Imperial Walker at Lakeview & East Hampton |
X |
20 |
IC |
|
Plank Leg Tucks at Kendall Park |
X |
20 |
IC |
|
Merkins at Kendall Stream Intersection |
X |
20 |
OYO |
|
SSH at Kendall Damn |
X |
20 |
IC |
|
Squats at Kendall Park Entrance |
X |
30 |
OYO |
|
BB Sit-ups Lake Side |
X |
20 |
OYO |
|
Freddy Mercuries – Lake Side |
X |
20 |
IC |
|
Flutter Kicks – Lake Side |
X |
20 |
IC |
|
Plank Jacks at Kendall Park Entrance |
X |
20 |
OYO |
|
Rinse and Repeat all of the above for return to Rectory Square |
|
Mosey to Fountain upon return to Rectory |
|
|
|
|
Dips on Bench |
X |
40 |
OYO |
|
Step-Ups on Fountain |
X |
20 |
OYO |
|
Brick Work |
|
Exercise |
|
Reps |
IC or OYO |
|
Overhead Press |
X |
20 |
OYO |
|
Curls |
X |
20 |
OYO |
|
Squat Raises |
X |
20 |
IC |
|
BB Sit-ups with bricks |
X |
20 |
OYO |
|
Hold six inches and brick overhead tricep extension |
X |
10 |
OYO |
|
Plank Position one arm tricep extension |
X |
20 each arm |
OYO |
|
Superman |
X |
10 |
OYO |
|
Jane Fonda Stretch |
X |
two 30 sec count |
OYO |
|
Merkins |
X |
20 |
OYO |
|
The End |
| COT, Count-O-Rama, BOM |
Pray for good report for Mayhem’s Shoulder / Doctor Visit. |
| Announcements |
Breakfast to be moved from Bojangles to Triangle Subs on March 10. |
| Moleskin |
YHC hoped to have an assistant Q to break up the Saturday, but said Assistant decided to get out of Dodge. It was a crisp morning and YHC hopes the PAX enjoyed the views of Kendall Lake and all of its wildlife. |
