It was a Saturday like no other Saturday. A send off party for our beloved and lovable #Betamax. A #HIM in the truest and highest sense of the word. Willing to give a part of himself so that another has a chance at life. I’m not sure what could be more noble or selfless. We are all better for knowing #Betamax and calling him brother. Prayers for a safe journey and safe return.
Now for the workout.
Conditions: High 60s, humid, sunny
The Thang:
Mosey to the cage behind DHS
Warmup COT:
- LBAC forward – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
- Mountain climbers – 15 4ct. IC
- Imperial walkers – 15 4ct. IC
- Slow/deep squats – 10 4ct. IC
- LBAC forward – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
Grab blocks from the cage (1 per person). Mosey/Cusak to the rear courtyard.
Wall sit / Bench press ladder sequence:
- Wall sit – 60 secs.
- Bench presses – 10 4ct. IC
- Wall sit block on lap – 60 secs.
- Bench presses – 15 4ct. IC
- Wall sit block OH – 6 secs.
- Bench presses – 20 4ct. IC
- Wall sit block on lap – 60 secs.
- Bench presses – 15 4ct. IC
- Wall sit – 60 secs.
- Bench presses – 10 4ct. IC
Mosey/Cusak and place blocks in predetermined parking spots.
Mosey and grab telephone poll. Poll flips for 30 yards and return.
Mosey back to blocks. 12 parking spaces were laid out with a series of full body exercises. Pax completed 1-min AMRAP OYO in each space w/30 secs to switch to the next space. 1.5 rounds were completed.
- Squats (SQ)
- OH presses (OH)
- Flutter Kicks (FK)
- Plank (PLNK)
- Pick em up, put em down (PUPD)
- Curls for the girls (CURL)
- Big boy sit ups (BB)
- Plank (PLNK)
- Calf Raises (CR)
- Bench presses (BP)
- Freddie Mercuries (FM)
- Planks (PLNK)
Return blocks and mosey to shovel flag. Converse w/#brickpile
COT/BOM
#prayers for Betamax
That is all.