After yesterday’s Merkin Mania Monday by Pope, YHC felt obligated to add some solid back, bicep, and core work today. Nothing special. Just a slightly different style than usual.
Warmaramma
SSH
Imperial Walkers
Willy mays hats
Wind mills
Arm circles – forward and backward
Cherry pickers
self love
Thang
Partner up – AB questioned the use of partners today. Sometimes we just need people by us when we are suffering AB. I’ll be sure to get with his M on how to answer this appropriately next time.
Buy in for each person at the stage.
50 LBCs
50 Hello Dolly
50 Freddie Mercury
50 second one inch hold
Mosey to yonder parking lot. Each team did two stations below:
Four stations – sand bag at each
Bent over low rows – 60lb x 15 reps
Lawn mower rows, single arm -35lb x 15 reps
Curls – 40lb x15 reps
Curls – single arm, 18 lb 3 ways – 10 full, 10 bottom to half way, 10 half way to top.
Mosey back to stage. By this time, Creed rocking in the background was bringing Goose back to a simpler time, while AB was crying on the inside and maybe the outside. To the parking lot and back to the stage was probably close to 1/4 mile. This was true if you didn’t cheat yourself and took the proper sidewalk route… IYKYK. We ended by picking up the 6 (team Goose and Enron – maybe they did an extra set, maybe not) and sprinting back to the flag.
COT, Fire within was given to Suckle by Pope, prayers continue for Coyote, Lil Cuz prayed us out.
