PAX: Edible Arrangements, Bagger Vance, Bad Boy, Care Bear, Boy Band, Porcelain
QIC: Boy Band
As Bagger is still recovering from his ankle/foot issues and there were few HCs prior to showtime, YHC planned a no running circuit workout inclusive of some jump-rope for cardio burn.
We started with a quick mosey to drop some coupons (~30lb cinder blocks and 18lb Ball) to the playground along with jump rope and pullup assist band. Then back to the parking lot for WOR and to pick up Bagger.
WOR: SSH, Good Mornings, Squats, FLBAC, BLBACs, Seal Claps, Overhead Press.
Thang:
Six stations for six PAX. Station 1 was jump-rope to 100 (modified to 50 after 2 cycles due to timing and form). This kept the pace. The remaining 5 stations were AMRAP exercises that changed with each cycle as follows.
Station 1: Jump rope, Jump Rope, Jump Rope, Jump Rope, Jump Rope
Station 2: Kettle Bell Swings, Bent Over Rows, Overhead Press, Weighted American Hammers, Kettle Bell Swings, Weighted American Hammers, Bent over rows
Station 3: Ball push ups (alt. arms), Weighted sit up, Shoulder raise, weighted sit-up, Ball push ups, Weighted sit ups, Bent over rows
Station 4: Goblet Squats, Single Leg Deadlift-R, Derkins, Crunchy Frogs, Squats, Crunchy Frogs, Bent over rows
Station 5: Overhead press, Single Leg Deadlift-L; Blockees, Plank Jacks, Overhead Press, Plank Jacks, Bent Over rows
Station 6: Pull ups, Pull ups, Maktars, J-Los, Pull Ups, Flutter Kicks, Pull Ups
MARY: Mosey back to the parking lot with the coupons. As we did a lot of core work during the circuit and YHC’s legs were feeling a little under-worked we circled up for 3 minutes of rapid fire deep squats. We lost count around 55 and did somewhere near 70 in that time.
COT – Prayers for all those PAX who are welcoming new little ones into their lives. There are a bunch.
Moleskin: Thanks for the opportunity to lead. We had a great turn out with many of the regulars still out of town for the holiday weekend. My abs are still sore from all the weighted core work, and I suspect tomorrow will be worse.
SYITG