10 PAX joined YHC for a weighted start to the week: Flounder, Deliverance, Mall Cop, Hook ‘Em, Broadside, No Comprende (welcome to Kernersville!), Epstein, Checkbook, Bambi, Dr. Evil.
A near flawless disclaimer was necessary as a visitor, hopefully turning regular, No Comprende, showed up – previously named in Greensboro. A quick warm-up after weights were provided for the newcomer:
- Mountain Climbers X 15 IC
- Seam Rippers X 15 IC
- Helicopters X 15 IC
- Mosey through the park back to the BBall court
Upon the return, YHC explained the rundown of events for our interval training. 3 sets of 3 exercises at 45 seconds a piece. After this 3×3, an additional exercise would be completed so as to not “rest” too much. Exercises are as follows:
- Upright Rows
- Nolan Ryan’s
- Curtsy Lunges
- Bear Crawl for 40 seconds after the 3×3 is complete (my favorite!)
- Overhead tricep press
- Weighted WWI’s
- Stormy Daniel’s
- Lunge walk for 40 seconds after the 3×3
- Gorrila Squats
- Chest Press
Musings: Dean, your timing was perfect – you yelled obscenities as we were “doing” Stormy Daniel’s. The playlist had its ups … and sadly, its downs, though Dr. Evil was all about most of it – Epstein said it sounded like murphday playlists. There is a request to mimic the encouraging lady’s voice during an upcoming workout – this could happen. Mumblechatter was rather light for this interval workout.
Prayers for teachers/students/admin with school beginning.
YHC led us out.
Thank you for letting me lead – this group has changed my life, so I consider it an honor.