Weather – low 60’s with a slight breeze coming off the lake.
Since the best way to make sure the fart sack does not occur is to actually sign up to Q, YHC decided that he needed to do just that. And since YHC had a little hiatus from Anchor, this would be the best way to make sure his butt would be there. It also gave YHC the chance to throw in some new workouts and modifications to ones we have already been doing……
The Thang-
After some “on your own” stretching to make sure Pebbles did not show up, we did some group stretching of Lil Baby Arm Circles (and reverse!), kettle bell stretch, and Imperial Walkers.
Most of the workout itself was to modify our usual exercises to keep things interesting as well as work muscles that….well, sometimes we forget they are there.
Merkins (right hand on bell) x 10. Squat (bell on right side) x 10. Merkins (left hand on bell) x 10. Squat (bell on left side) x 10. Rinse and repeat for 2 cycles
Next was a new exercise that had the PAX holding the bell above their head and leaning to the right and left, like a sign or tree blowing in the wind with a pause on each side x 10. Kettle bell swings x 10 with a pause on 5 at the highest point of the swing. Rinse and repeated for 3 cycles
To the stairs for some calf raises. We hit each stair for 5 raises and alternated the hand the bell was in for each stair.
Next group took us to the picnic tables for some single arm fly (15 per arm) and plank step ups (plank then “walk up” with arms to the bench then back down) x 15. Rinse and repeated for 4 total cycles.
Since we were already there, we climbed on the tables for some reverse Roman Chairs x 10. YHC is not sure if that is a proper name for it, but we will work the kinks out on it as we go. Also had a pause at the bottom. Step ups were paired with it x 10. The PAX also found out the hard way where all the beams on the covered picnic tables were…rinse and repeated x 4.
Since we were running tight on time, we did the last two until 6. Swinging curls is where you twist to the left and right while curling. One rep on each side counted as one total rep x 10. Squats were added with a pause at the bottom on 5 x 10. Pretty sure everyone got 2 cycles in.
TClaps for GED for doing all of it with a 40 pound bell. I know modifications were done….but still. Good work.
COT
Prayer request
GED – A number of people at Saxe Gotha dealing with cancer. Also a lady that recently had lost her husband and has a 5 month old is having issued dealing with everything (loss of spouse, raising a kid)
Ken Doll – Moist family with new baby in NICU, lost two of the triplets
Mac – Sister in hospital.