9 faithful gathered in the gloom for a warm and humid workout around Heathwood.
Conditions: 70 degrees and thick
The Thang:
Mosey to SWAC on Daly St for COP
SSH x 20 IC
LBAC’s x 10 IC – forward, backwards, into overhead clap and finally raise the roof
Squats x 20 IC
Decline Merkins x 10 IC
Dips x 10 IC
Mosey to corner of Michigan Ave.
Lunge walk x 20 and jog it out.
SSH as directions given
4 corners – Round 1 (Michigan to Daly to Devereaux to Princeton)
Corners 1 and 3 – 20 merkins single count
Corners 2 and 4 – 20 jump squats single count
Plank/low plank when done
Freddie Mercury x 20 IC
LBC x 20 IC
4 Corners – Round 2
Corners 1 and 3 – Diamond merkins x 20 single count
Corners 2 and 4 – Lunge in place x 10 each leg
Plank/low plank
Freedom Twist x 20 IC
Chaser LBC x 20 IC
4 Corners – Round 3
Corners 1 and 3 – Mountain Climbers x 20 single count both legs
Corners 2 and 4 – Monkey humpers x 20 single count
Plank/low plank
V ups x 20 OYO
Flutter kick x 20 IC
Overall wall and grab blocks
Curls for the girls x 10 IC
Bench press with block x 25 IC
Curls for the girls IC – 10-8-6-4-2
Bench press with block IC – 10-8-6-4-2
Mosey to wall
JB’s calf raises x 10 each leg IC
Nap’s wall sits x 30 secs
Mosey to BOM