5 PAX Braved the lite showers this moring to come out and have some fun with me this morning. This workout was a little different from some I have done in the past. We started off with a few new exercises during the COP and for the 1st time every no SSH during the COP.
COP
Mosey over to the covered walkway (why get wet if you do not have too. Be smart)
10 OYO Arm Rotations
10 OYO Big Arm Circles – F/B
10 OYO Toe Touches then look to the sky
10 OYO Full Body Circles – R/L
10 OYO Torso Twist
10 OYO Lunges
1.5 minute Plank x 2
The Thang:
We will start at 10 reps per exersise and count down to 5 reps per exercise. Do all exercises and that counts at one set/round and we will do 6 sets/rounds.
Side Lunges each side
Inline Merkins
Swimmers/Superman moving arms and legs
Russian Twist each side
Bulgarian Split Squats – Jogged over to the black benchs by the gym to do these then jog back to covered walkway. Got to work in a little running.
Dirty Dog
Burpees
After completing 6 rounds of the above exercises we need to get in a little Block work.
25 – 4ct Block Bench P{ress
20 – 4ct Block Curla for the Girls
10 – 4ct Block Shoulder Presses
As promised I finished the workout with a few stretching exercises for the group.
Mosey back to front of Brickpile
Moleskin
Great work by the 4 brave men who did not let the rain stop them from getting better today. Ihope they enjoyed the workout and will be a little sore tomorrow.
Announcements
12/13/15 – Hreny’s Hump Day Happy Hour
12/24/15 – Regular time. Come get your workout done so you can enjoy Christmas
01/02/15 – Columbia Convergence – More information to come about location and time.
BOM – SisterWife