8 PAX gathered on a glorious Wednesday morning in the gloom to swing some iron in preparation for summer gun shows at the beach.
Head down to the track.
Warm-up: SSH x20, Good Mornings x15, Imperial Walkers x20, Mountain Climbers x20
Line up along the fence. We’re taking a trip to the pyramids.
5 curls, 10 KB swings, 15 flutter kicks
10 curls, 15 swings, 20 flutters
16 (oops) curls, 20 swings, 25 flutters
Jog 100 meters and back
20 curls, 25 swings, 30 flutters
15 curls, 20 swings, 25 flutters
10 curls, 15 swings, 20 flutters
5 curls, 10 swings, 15 flutters
Jog 400 meters
5 bent rows, 10 squat to high pull, 15 Bell BCs
10 bent rows, 15 StHP, 20 Bell BCs
15 bent rows, 20 StHP, 25 Bell BCs
Jog 100 meters and back
20 bent rows, 25 StHP, 30 Bell BCs
15 bent rows, 20 StHP, 25 Bell BCs
10 bent rows, 15 StHP, 20 Bell BCs
5 bent rows, 10 StHP, 15 Bell BCs
No time for 400 meters, so we departed.
30 American Hammers w/bell
Donezo.
Moleskin
-Lots of gas this morning. YHC had Mexican and Venezuelan Tuesday, yet YHC was not the one cutting the cheese throughout the workout. Cinderella not present, what gives?
-Reps totaled at 80 curls/bent rows, 115 swings/squat to high pull, 150 flutters/bell bcs. Not a bad days work.
-Come try the Blitz. It will challenge you like you haven’t been challenged. Boot camps are great. Kettle Bells will humble you.
-Kotters to Swingline (just kidding sort of)
Announcements:
-Second Empire 5k on Saturday to benefit Trinity Academy of Raleigh 9am.
-Neighbor to Neighbor Flag Football on Saturday April 30th. Starts after workout time. Talk to Fazio.
Prayers:
-Swingline going/went through a tough situation with a friend at work
-Brother Orwell
-Pergo’s sister and family
ManRam prayed for us.
