Detainees always enjoy a good thrashing. The pax were expecting an upper body leg day or a lower body arm day, had to show to know.
Weather: 70 something and humid of course
The Thang:
Intro, disclaimer, prayer
Mosey around the parking lot and then head to the other parking lot so we don’t disturb those resting in the graveyard, circle up for COP
SSH x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
OH Claps x 10 IC
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
TTT x 10 IC
Merkins x 10 OMC
Imperial Walkers x 10 IC
Merkins x 10 OMC
Mosey to grab blocks and then back to the parking lot, line up for some ladders. All exercises done with blocks except running.
Curls x 10, OH Triceps Ext x 10
Curls x 20, OH Triceps Ext x 20
Curls x 30, OH Triceps Ext x 30
Curls x 40, OH Triceps Ext x 40
Curls x 50, OH Triceps Ext x 50
Down and back x 2 in the parking lot
Curls x 40, OH Triceps Ext x 40
Curls x 30, OH Triceps Ext x 30
Curls x 20, OH Triceps Ext x 20
Curls x 10, OH Triceps Ext x 10
Down and back x 2 in the parking lot
Front Raise x 5, Shoulder Press x 10
Front Raise x 10, Shoulder Press x 20
Front Raise x 15, Shoulder Press x 30
Down and back x 2 in the parking lot
Front Raise x 10, Shoulder Press x 20
Front Raise x 5, Shoulder Press x 10
Down and back x 2 in the parking lot
Curl x 10, OH Triceps Ext x 10, Front Raise x 5, Shoulder Press x 10
Curl x 20, OH Triceps Ext x 20, Front Raise x 10, Shoulder Press x 20
Curl x 10, OH Triceps Ext x 10, Front Raise x 5, Shoulder Press x 10
Put blocks up and mosey back to the flag, plank for remaining time
COT
FNG Ben Taylor – likes gardening, Green Jeans
FNG Shane Roofus – likes burgers, Whataburger
Announcements
Prayer Requests
Continued prayers for Tinkle’s mom
BOM