Mosey to warmorama:
10 Weed Pickers
May Merkin / Core series:
20 Merkins ( Elbows to ribs, 4 count)
20 Flutter Kicks (4 count)
20 Diamond Merkins (4 count)
20 War Hammers
20 Wide Arm Merkins (4 count)
20 Freddie Mercury’s (4 count)
20 Carolina Dry Docks (4 count)
20 BB Sit-ups
Mosey to the stairs for some calf work:
30 Right Leg Calf Raises
30 Left Leg Calf Raises
30 Both Leg Calf Raises
Mosey to the court yard for Dips and step ups:
20 Right Leg Step-up Knee Raises
20 Left Leg Step-up Knee Raises
Mosey to the parking lot for intervals:
Jog to the bottom of the hill and push the run back up. (4 laps).
Since our coupons disappeared we moved to the landscape rocks for the next series:
20 Overhead Presses
20 Goblet Squats
20 Tricep Extensions
Moved to the Lunge series:
Pulsing Lunges from first light pole to the next with the coupon. Return trip doing 1/2 Left Side lunges & 1/2 Right Side.
Final set of curls with the coupons 7 half way up, 7 half way down, and 7 full range . Returned rocks to their bed.
Using some homemade bars we paired up for incline pull-ups. While one partner held the rod the the other did 15 incline pull-ups. Switch partners for two sets each.
Moseyed back to the flag for some Mary.
Viceroy called for Hello Dolly’s.
Fanta called for some Jane Fonda thing. Finally ran out of time right after calling for 6 inches to everyone’s disappointment.
Z93 was 6th man.
Prayers for Z93 buying a new house, Tenderloin’s Nephew , Sharapova’s M.
Thanks for everyone’s hard work. Hopefully we hit all the major muscle groups. Great to have Z93 and Code Yellow at the Apex for the first time.