sunday, Sunday, SUNDAY!

sunday, Sunday, SUNDAY!

QIC

Shiplap

AO

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PAX

• Abe Froman
• Friar Tuck
• Lord Of The Dance
• Shiplap

Workout

The scene: glorious weather; perfect temps with a light sprinkle of dew on the grass.

 

Cast of Characters: 4 HIMs, ready to work and get 1% better this morning.

 

Warm-o-rama: Walk up the steps, sharing the five tenets of F3, disclosing YHC is not a professional. We identified the four landings to the top while clearing out spiderwebs and tripping hazards. At the top, we took a photo for the group as the sun was rising over the treeline, appearing as a small orb. Upon returning to the base, we did old man stretch, Rossy cycle, quiet daisy pickers, Abe vigoda cycle, finishing with opening and closing the gates.

Thang: YHC brought 15 lb barbell (2x), 20 lb barbell (2x), and a bag with a football (also considered a barbell for the purpose of this exercise). PAX were directed to do BOMBS (x5) until a set of barbells became available, remembering where  they left off when returning. (“Where were PAX returning from?” you ask? Settle in and YHC will tell you!) Starting with whatever was available, a PAX would take a barbell set and walk up the stairs to the designated landing, as follows: 20lb to the second landing, 15lb to the third landing, football to the fourth landing (the top). When each PAX had an opportunity to take each set up to the designated area, we would all complete our BOMBS cycle, where ever we happened to be in the cycle. Next we repeated doing curls, riffle carry, and then triceps curls/ overheads. Now we sweating like teen with a fake ID in line to an epic EDM dance party. We did a cool down farmers carry with a weight of choice around the playground, switching halfway through. At the return of the base of the steps, we did the cycle again, but didn’t get that far into it.

Mary: Q prerogative caused PAX to bring the barbells to the vehicle and we returned for step ups, Bulgarians, stretching, and Count Off.

COT: Highly recommend investing in a wheel of feelings to vocalize your feelings for others.