What beautiful weather we had this gloom! Mid 50’s with a nice cool breeze. Seems Bean was the only one prepared, adding long sleeves and high socks to his standard outfit.
On the agenda was 28’s, a variation of the 21’s biceps exercise made popular by Arnold Schwarzenegger in the early 80’s.
Warm up: SSH, Torso Twist, Arm Circles (front, back), Self Love, Imperial Walkers x 10
Thang
Mosey to pick up cinder blocks and 2 bricks. Full body exercises divided into 4 parts with 7 reps each. Bottom half to middle, middle to top half, full rep, back to middle of exercise and hold for 7 seconds. 28 reps per exercise
YHC was a little nervous on the cadence count, but hammered through with only a few mess ups. Enough to decide going forward with round 2 would be OYO.
5 minutes through the first round, we had a walk up EH who seemingly came out of nowhere, but we could not take credit. As we later found out that Goose and Bubba were responsible for the EH.
Round 1
Berkin, wide bent row, closed grip wide bench press, goblet squat, wide grip curls, shoulder press
Round 2
Dirkin, narrow grip bent row, narrow closed grip bench, prisoner squat, narrow grip bicep curls, stone mountain
Round 3
Wide berkin, supine grip row, tricep extensions, calf raise with block above head, curls, shoulder raises
Round 4: Last round, we mixed it up a bit by combining two exercises into 1 x 10 each
Birkin | block row, closed grip bench press | goblet squat; coupon curl | shoulder press
One last chance to reminisce for IPC – Murder Bunnies across the parking lot to put up coupons, head back to circle.
Mary
Leg raises x 10, LBC’s * 30ish
Count, nameorama
COT – prayers for YHC’s interview Thursday, glad to have Turbo and Moby back in action
Welcome back Turbo!
Welcome to F3 Big Cat! (Scott Samford)
Thanks for bearing with me this morning, an honor as always to lead.
Till next gloom –
Akbar
