Seven pax showed up this morning even though many have battled the gauntlet this week. I thought I would give them a break and attack a muscle group that is largely forgotten in the gauntlet. Therefore we hit the shoulders hard today
Conditions: 65 degrees and nice. Can this stay around a while?
The thang:
Disclaimer and mosey around the parking lot to the block pile. Mosey to the courtyard for COP.
COP
SSH IC x 20
Through the tunnel IC x 20
Workout was designed around reducing the weight on a body part exercise to fatigue it close to exhaustion. Today that body part was the deltoids.
Round 1 – Carolina Dry Docks x 20
Mosey around the breezeway and back. Plank waiting on the six
Round 2 – Add Overhead Block Press x 20 to round 1.
Round 3 – Add Block high pulls x 20 to round 2.
Round 4 – Add overhead claps x 20 to round 3.
Round 5 – Add forward LBAC x 20 to round 4.
Round 6 – Add reverse LBAC x 20 to round 5.
Round 7 – Add cherry pickers x 20 to round 6.
I could not think of any other shoulder exercises and we had time left so we moved to abs.
Round 1 – Big boy sit-ups x 20
Mosey around the breezeway and back. Plank waiting on the six
Round 2 – Add American hammers x 20 to round 1.
Round 3 – Add Freddie Mercury x 20 to round 2.
Grab your block and carry it with you back to the block pile. We had 2 minutes left so we finished with 60 LBCs.
Mosey back to the flag
COT
Announcements:
Gauntlet – Reaper Friday
F3 3rdF 5k
Mudrun – May 19
Prayers:
-two tenants of Slumlord & I have a friend whose brother just committed suicide
Moleskin:
Thanks for the Pax who showed up this morning. I really wanted some bricks where I could add lateral raises, front raised, and rear raises to the shoulder workout. However I am not sure we could complete those extra three exercises. Maybe next time?