Kamikaze with the late call from the AOQ to change Q dates with Barium, which put an immediate halt to my NFL Sunday liquid consumption, as the AM Q planning began:
Weather – 25 and clear
Disclaimer and Safety discussion
Warm up – Head to the Block pile for Block and Bricks selection – followed by 20 x 4 ct SSH, 10 x 4 ct TTT, 15 squats, 10 x LBACF-With Bricks #crowdpleaser, 10 RTR with Bricks, 10 LBACR-With Bricks.
Round 1 – mosey with Bricks, to KG Drive – for 20 x 20 x 20 Merkins, Squats and LBC’s – right turn and same at each cul-de-sac as we head to the Guard shack and back – 4/10 mile and total of 100 -Merkins, Squats, LBC’s – Shout out to Grilz as we cruised by his home – PAX now warmed up for the main event. Curls with bricks and we slosey back to the circle.
Round 2 – cusak Blocks to Hot Box – 3 rounds of wall sit, 1 with block in curl position – 1 with block in overhead press and 1 sans block – feeling SWOLE
Round 3 – head to picnic tables for step ups – 10 each leg, followed by 15 x 4 ct triceps dips, 5 step ups each leg, 10 x 4 ct dips, 5 step ups each leg and finish up with 10 x 4 ct dips and back to the circle
Round 4 – 25 x 4 ct bench press with block, 25 flutter kicks with block in press position, 15 Kamikaze pull over press, 10 V-Ups with Blocks #crowdpleaser, 20 x 4 ct overhead press, 10 slo- squats with blocks and 10 Sumo Squats – with block in overhead press position – and DONE!
Solid work by the R (Hugo) and RR (Special K, Highstick, and YHC) Pax with two youngsters joining in – Wham and Turnpike!
Devotion – Announcements and out!