Reps on reps on reps

YHC has been slack as of late and haven’t posted to The Good Fight in quite some time. So when Sliverback contacted me to Q The Good Fight I saw it as an opportunity to get back out there.

YHC arrived early for unknown reasons and Cousteau had already arrived. Well both of us began to wonder if everyone had been scared off by the threat of rain but at 5:25 a few cars rolled in. We circled up and got started.

Warm Up:

Side Straddle hops x 10 IC

Don Quixote x 10 IC

Imperial Walkers x 10 IC

Mountain Climbers x 10 IC

The Thang;

Mosey to the entrance of Paramore subdivision and circle up for:

Merkins x 10 IC

Werkins x 10 IC

Carolina Dry Docks x 10 IC (aquaman pointed out the difficulty in performing dry docks in the rain)

Mosey back to the shelter for a little AMRAP

Round 1 Upper Body (8 minutes)
Curls x 10

Tricep Extension x 10

Front Raise x 10

Overhead Press x 10

Mosey over to the cone for a bear crawl to the tree and back. Then return to the shelter

Round 2: Lower Body (7 minutes, time shortened due to complaints and to get it all in)

Alternating lunge x 10

Goblet Squat x 10

Alternating Side lunge x 10

Step ups x 10

Mosey again to the cone and lunge to the first tree and then broad jump back to the cone (silverback did some kind of bunny hops or frolicking, not sure). Return to the shelter

Round Three Total Body (7 Minutes)

Swings x 10

Snatch x 10

Thrusters x 10

Deadlift x 10

Return to the cone and run to the first tree and back then the second tree and back. Return to the shelter for Mary.

Mary:

Flutter kicks x 20 IC (KB overhead)

V-Ups x 20 IC (KB overhead)

LBC x 20 IC (KB overhead)

Hillbillies x 20 IC

COT/BOM

Prayer Requests:

Pied Piper

Hot Spot

All injured pax

Ma Bell’s grandmother recovering from heart surgery

Die Hard’s brother

Announcements: Nada

 

Thanks for everyone that made it out this morning. I’m certain the rain scared off a few but regardless of rain good push this morning gentlemen. Until next time.

Ma Bell Out!!