YHC was carrying some sore legs into Ambush so this was a dedicated upper body workout. Hopefully the men of Ambush thought it worthy of them. The mumble-chatter seemed to suggest they enjoyed themselves. So here is what went down.
Conditions: 60 and clear
Intro, disclaimer and prayer
COP
SSH x 15
TTT x 10
Windmills x 15
LBAC’s x 10 Each Direction with some OHC mixed in for good measure
The Thang:
Can you say 21’s!?!? We started along one side of the illuminated area with 1 Curl for the Girl. Carrying the block overhead we walked across to the other illuminated line where we completed 20 Overhead Presses. This continued until we finished with 20 Curls for the Girls and 1 Overhead Press.
Once done there we made our way over to the bleachers to round out the arm/shoulder burn with a few dips. Starting with first set of 20 reps, we increased the reps by 5 until we finished a 40 rep set.
We moseyed back to the Shovel Flag for a little bit o’ Mary.
Circle up for People’s Choice
Gas Pumpers – Some crazy number Juice came up with.
LBC’s
Heal Touches
Prayer Requests:
The family of Bambi’s wife’s friend.
Pow Pow’s uncle who is fighting a brain tumor
Announcements:
Murph at Bounty – Memorial Day
Jailbreak 5K – this Saturday
Sweet Baby O 5K – August 5
Stomp the Swamp 5K – August 26