LIGHTS OUT TAKES OVER FOR AN INJURED MUCK!!
Well 6 pax showed up for a damp workout that I planned this morning on the drive over to Patmos.
Warmup:
GOOD MORNING
BEAN PICKERS
WINDMILL
IST
ARM CIRCLES.
The Thang:
Take our Coupons to the Bottom of the Amp.
OVERHEAD PRESS 15 IC
PICNIC TABLE LEG PRESSES 15 IC
MILITARY PRESS 15 IC
PICNIC TABLE PRESSES 15 IC
CURLS 15 IC
PICNIC TABLE DIPS 15 IC
ONE ARM ROWS RIGHT ARM 15 IC
PICNIC TABLE DIPS 15 IC
ONE ARM ROW LEFT ARM 15 IC
RUN AN AMP LAP.
LAY ON PICNIC TABLE AND WE DID
BENCH PRESS 15 IC
COUPON FULL ARM EXTENSION (KEEP ARMS STRAIGHT AND TAKE COUPON AS FAR BACK AS YOU CAN AND RETURN TO START POINT WHILE KEEPING ARMS STRAIGHT 15 IC
ON YOUR SIX
STRAIGHT LEG LIFT THRUSTING TO THE SKY 10 OYO
MERKINS 10 OYO
MOUNTAIN CLIMBERS 10 OYO
REPEATO
These were done with no rest in-between. The actual workout for this is to do 10 times it was to dang wet to stay on the ground that Long…
HEAD TO BOTTOM OF HILL FOR HILL-SUICIDES
We had 4 locations as our lines this wasn’t as easy as I thought it would be.
MINI LADDER
5 TO 1 MERKINS AT BOTTOM
1 TO 5 LBC AT TOP
Mary:
BIRD DOG
AL GORE DONKEY KICKS (DO THESE IN FULL PLANK POSITION)
FIRE HYDRANTS.
Moleskin
Gentlemen it was an Honor to lead you on a short notice heal up Muck Back issues are never fun. Mike Brady killed it out there and was really shocked he showed up in the slop today. I was really Shocked when Bob Villa showed up with a Blanket to lay on so he wouldn’t get to wet.. It did come in handy for the picnic table presses but i made sure he still got wet he couldn’t travel with the Blanket everywhere. The Mick and Optimus did there usual and just kept killing it. PACRAT enough said.. There wasn’t a lot of Mumble Chatter this morning probably due to the wet Undies!!!
Thanks Again
Lights Out.
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