A Flounder inspired production…and YHCs first attempt at a timed tabata Q.
WAR
SSH x10ic
Morrocan night clubs x10ic
Butt kickers x10ic
Nancy Kerrigans x10ic fwd then rev
Matt Biondis x6ic
Don Quixotes x10ic
The Thang
We rotated through three workout types (arms, core, legs). Total of 12 sets. Three cycles of an exercise made 1 set. Each cycle was 40 sec work, then 10 sec rest. After each set, took a 25 sec rest.
ARMS
- Curls
- Nolan Ryan
- Derkins
- Tricep press
CORE
- Crab cakes
- Turkish get ups
- Heavy AH
- Rosalita whips
LEGS
- Goblet squats
- Step ups
- Deadlift
- Step downs
6MOM
- Hurricane flutters x10, seated flutters x10, low slow flutters x10, all ic
- Freddie mercuries x10ic
- AH x10ic
Things seen and heard: Epstein kept his shirt on, so it was kinda cold this morning. Epstein catches big fish. Flounder catches bigger fish. Duvet brought his wife’s heaviest (8lb) weights, and no grief was given. Bambi appeared to have a Gilmore-like delay to his workout, and YHC suspects the free toilet paper in the restroom was the real draw. Three sets of Derkins is plenty. Everyone likes Kenny Rodgers song, “The gambler”.
COT
Count O Rama: 5 with the Q
Name O Rama: Epstein, Flounder, Duvet, Bambi, and Tardy (Q)
Prayers for leaders making difficult decisions during times of Covid19 impact. Prayers for all impacted.
Bambi led us out.
Always right on time and always an honor, Tardy