8 men took care of business this morning at Hammer. A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts.
Conditions – 30 degrees, frosty but not too bad
The Thang
Warm up
SSH
Imperial walkers
Squats
LBAC forward
LBAC backward
Static hamstring stretch
Frankensteins
Static arm/back stretch
Grab blocks then mosey to the tennis courts
4 corners around 4 tennis courts
1st round – 20-15-10-5 merkins
Blocks – 10 bench press, 10 curls, 10 overhead press
2nd round – 20-15-10-5 wide arm merkins
Blocks – 10 bench press, 10 curls, 10 overhead press
3rd round – 20-15-10-5 iron cross
10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct
4th round – 20-15-10-5 heel tap crunches
10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct
5th round – 8-8-8-8 hand release merkins
Blocks – 10 bench press, 10 curls, 10 overhead press
6th round – 20-15-10-5 straight leg situps
10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct
Burnout bench press with blocks
Burnout curls with blocks
Put up the blocks and back to COT
High plank series – shoulder taps, hip taps, and lower back taps
Lil’ John (Get Low) air chair for 1 min
Count-o-Rama
Name-o-Rama
BOM Prayer
Announcements
Bindi needs to get Twitter sorted out yesterday