22 Pax coming out for all of the points at Depot this morning.
Conditions – Moist and sweaty but cool for the season.
Disclaimer was given
FNG was recognized and given appropriate instructions
Warm Up:
TTT x 10
LBAC x 10FW x 10Reverse
Grab a block while YHC grabs his bluetooth speaker that some thought was a purse
Seriously though, it’s a JBL. Quality Bluetooth Speaker
The Workout:
Line up on sideline of field with block
5 Bent Over Rows
5 Standing Chest Press
5 Shoulder Press
Lunge with block halfway across field
5 Block Burpees/Blockees
STH block to far sideline
5 Flutter Kick Chest Press
5 Big Boy Situp Block Press
STH block to middle of the field
5 Block Burpees/Blockees
Lunge with block back to start
Repeat with 10 reps each
Repeat with 15 reps each *Without taking block from start line* – jog to middle – 15 burpees – jog to end – 15 Flutters/15 BBSU – jog to middle – 15 burpees – jog to start
Repeat with 10 reps
Repeat with 5 reps
At this point I called everyone back to the start line from where they were at with instructions to complete 1 last round of 5 together as a group on me to pick up the 6.
Finish with 5 penalty burpees OYO because people couldn’t stay together as a group.
If you did all the burpees/blockees then you ended up with 105 completed with a full body workout of everything else! Well done everyone.
Recover/Recover
FNG – works in finance for a steel company – steel – weld – spark – flash – flash dance. Welcome Flash Dance
Announcements – Get yo points. Convergence Saturday.
Prayer Requests – None. Stay Blessed.
Playlist:
I Wanna Dance With Somebody – Whitney
The Fox (What Does the Fox Say) – Ylvis
The Space Between – DMB
Higher Love – Kygo/Whitney
My Own Worst Enemy – Lit
I’m Gonna Be – The Proclaimers
What I Got – Sublime
Ants Marching – DMB
Fat Lip – Sum 41
Run-Around – Blues Traveler
Closing Time – Semisonic