I knew this morning would be amazing with a temp of 47° and what felt like 100% humidity. So, I would have to extend the warm-up and keep our bodies moving today to make it enjoyable for all.
To kick off my first Q at Swolefest, YHC started the disclaimer at exactly 5:29 in
order to give everyone their money’s worth of a full 45 minutes. Of course, in true F3NOLA fashion, immediately there was debate if it was 5:28 or 5:29.
The warm-up
With my disclaimer even briefer than originally planned, I announced we would start with a mosey to begin our warmup. This was met with groans and other sounds of pleasure from those in attendance. Catfish asked, “How does running get you swole?” I should have replied that we are all already swole and needed some cardio, but I didn’t have enough coffee at that point.
After the mosey, we started our warmup with all below IC
SSH x 31
Arm Circles Front X 15
Arm Circles Back X 15
Overhead Claps X 30
Seal Claps X 30-something
Moroccan Night Club X 10
10 Burpees OYO
YHC asked if everyone was warm and Catfish politely noted that his lower extremities were still in need of warm ups so we continued with
Lunges IC X 20
Low Slow Squats IC X 10 with coupon
The Thang
Paired off for:
Dora 1-2-3
100 curls
200 Overhead Presses
300 Rows
When completed, we started 8-counts with coupons while waiting for the 6.
Cool down
Started our cool down with 10 burpees OYO
Then with coupon we held in mid-curl until everyone had their coupons in hand we did two cycles of:
10 Curls IC
10 Overhead Presses IC
10 Squats
Mary
Started our core with 10 flutter bricks (kicks) then 5 minutes of abs:
Halos clockwise for 30s
Halos counter-clockwise for 30s
Corkscrew twist 60s
Dynamic Plank 60s
Chainsaw 60s
Big Boy Sit-ups Slow controlled 60s.
COT
Count off, Name-O- Rama, Prayer
As always, it is an honor and privilege to lead a workout. Thank you for sharing this morning with me.
