8 PAX posted in the perfect 52 degree weather. P200 Taper-friendly workout on tap as YHC tipped the hat to the remarkable accomplishment of the USC Men’s and Women’s Teams. All exercises in multiples of 16.
Slosey from AO to front of Meadowfield Elementary. Circle Up.
COP, All exercises 4 ct IC x 16
Imperial Walkers
LBACircles-Front & Back
Mountain Climbers
Freedom Twist
Flutter Kicks
Ray Charles
V-Ups-OYO.
Cause we should never forget where we came from, COP Round 2 consisted of same set of exercises as above, except this time reps were x 32.
Slosey to Block/Brick Cage and retrieve 1 Block & 2 Bricks. Circle Up. All exercises 4 ct IC (unless otherwise noted) x 16.
1. Curls for the Girls-blocks for Teddy & Stretch, bricks for all us wimps
2. Overhead Press-blocsk for Teddy & Stretch for part, bricks for rest
3. Triceps-yeah, Teddy still going with the block, bricks for rest
4. Flys (for back) with bricks
5. Arm Extenders (for shoulders) with bricks
6. Bench Press with blocks
7. Chest Flys with bricks
8. Sit-ups with bricks OYO
9. Decline Merkins on blocks x 8
10. Incline Merkins on blocks x 8
11. Upright Rows with bricks
12. Deadlift to Shoulder with blocks, Left
13. Deadlift to Shoulder with blocks, Right
14. In/Outs with bricks
15. Freedom Twists with bricks
16. Goblet Swings x 32.
Put bricks/blocks back in place. Mosey back to AO.
COT.
Announcements:
Some long race going on this weekend. Woodlands 5k and Quarry Crusher if staying in Cola.
April 4 @ 6:30 Mission Bowling Night at lanes in W. Columbia
April 29 Mission 2 Year Convergence
Devo: Pope Francis Daily Reflections: Dream of Great Things! Reminder of the great dream (and preparation) that USC Basketball Teams have made. “My senior, when they were freshmen, they were losing. They never gave into losing.” (Frank Martin)