OK an embarassing AM posting for this Q. Not sure how many Qs I’ve had over the last 5 years but I have NEVER missed a Q or I have never been late!
Woke up at 629 for my 630 Q. Damn it!
Got to the Field at 641. Boys were just finishing up their warmup of halos and under the legs etc.
We lined up at the Soccer Field. Did diminishing Kettle Bells swings.
30 KBs run across the field and back, 25, 20, 15, 10, 5. Until finished.
Then mosey’d to the HILL.
Here we did 12, 8, 4 of an exercise with KB and then a core exercise x 10 on the other side.
Rows x 12, 8 , 4 then we did Russian Twists x 10 **this was too few rows so we up’d the ante.
Triceps lifts x 20, x 15, x 10 and Dying Roaches on the other side.
Bench press x 20, x 15 x 10 and NOLAN RYANs on the other side.
Then we did 40 Goblet Squats , suit case over, 30 Swings, suit case back, 20 Presses. Then we finished with 50 Merks – finish how every you want. (A mini – Iron Pax)
I’m annoyed I was late but I appreciate you guys letting me step up and finish my plan. Great coffeeteria post beatdown!
