YHC happened upon Brother Improv’s post yesterday touting the suckiness of a workout he had just completed…so of course it was one YHC decided would be a crowd pleaser with the Crypt Pax. Coupled with the near 100% humidity and a preworkout 3 miler, this workout did the trick. (It also helped fill several open Q slots when threatened to be used as a filler next week. )
1 min. warning, check for FNG, none, disclaimer, BOM.
SSH x 20 IC
Cardio I: At back parking lot – sprint 100 yards jog 30 yards then rinse and repeat x 3.
Mosey to the Boneyard brick-pile, after stopping half way for some additional warm up stuff.
All Pax select 2 Boneyard, oversize bricks and circle up for the 1st course.
Strength Builder I: Dumbbell Bench press x 20 , in unison.
Dumbbell Overhead press x 20, in unison
Dumbbell Bentover flys x 20, in unison
1 min plank then rinse/repeat set 2 more times, total of 180 reps
Cardio 2: Sprint 30 seconds, jog 30 seconds, rinse and repeat 3 times
Strength Builder 2: Dumbbell Bench press x 20, unison
Dumbbell Tri Flys x 20, unison
Dumbbell Tri Extensions x 20, unison
1 min plank , rinse/repeat x 2, as above, 180 total reps
Cardio 3: Sprint 30 seconds, Jog 30 seconds x 5
Put up bricks and mosey to the half way back parking lot for
CORE: V Ups x 20, unison
Dying Cockaroach x 20, Unison
American Hammer x 20, unison
Rinse and repeat 2 x
then mosey back to the flag for Countarama and Namearama
Announcements: 1st annual Crypt Get Together is Sunday afternoon at Rocking Chair’s house, see twitter announcement.
Prayer requests: Maggie and Blindside’s family; Sophie and Red Eye’s family, Training Wheels.
Devo: “Those who cannot serve cannot lead.”