Seven pax gathered in the gloom to move some iron. Conditions – warm and muggy – perfect for sweating out some poison.
The thang:
warm up: 20 each, in cadence: side straddle hops, imperial walkers, little baby arm circles, squats
mosey around the campus
first station – arms: 20 curls, 20 tricep press, 20 napalms, & 20 waiter press (10 each arm),
continue mosey
second station – legs: 20 goblet squats, 30 calf-raises, 20 step-ups with bell (10 each leg), 20 single-leg deadlifts (10 each leg), 30 more calf raises (15 toes out, 15 toes in)
continue mosey
third station – chest: 20 chest press, 20 kettle bell merkins (10 each arm), 20 chest extensions and 10 kettlebell burpees
continue mosey
fourth station – back: 20 deadlifts, 20 bent over rows (10 each arm), 20 kettlebell swings
continue mosey
20 Russian Twist with Bell
BOM
Mission BBQ at Pine Island coming up next week
prayers for Cheech and his family
finished