26 faithful gathered in the gloom as Beano led a no-frills, slow and steady upper body beat down. Arms were noodles at the end.
Conditions: 33 Degrees, clear
The Thang:
Lap around Dreher HS to warm up
Circle of Pain
30x side straddle hops
20x(four count) Merkins
40x Flutter kicks
15x(four count) Wide arm Merkins
30x Sit ups
8x(four count) Diamond Merkins
30x Freddie Mercury’s
15x(two count) Merkins
20x (four count) Little baby crunches
15x (two count) Dry Docks
Another Lap around Dreher HS
Movement to the brickyard for cinderblocks and bricks
20x (four count) curls with blocks
20x (four count) bent over rows with blocks
20x (four count) alternating military press with bricks
15x (four count) arm flutters to the front with bricks
20x (four count) flies with bricks while lying on blocks
20x (four count) Russian twists with bricks
20x (four count) curls with blocks
20x (four count) bent over rows with blocks
Stop mid-lap at Hollywood Squares for 15x (four count) incline Merkins, continue lap
Movement back to brickyard to close out the workout
15x (four count) curls with blocks
30x (four count) flutter kicks
20x (four count) flies with bricks while lying on blocks
20x (four count) block press
20x (four count) Russian twists with blocks
15x (four count) bent over rows with blocks
COT
Final accountability, welcome new attendees, and closing prayer
Nothing Follows, Mission Complete!