Q: T-Swizzle
PAX: BlueBird, Capsize, Carolina Lean, Lipitor, OneHit, SEC, T-Swizzle
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer
5CPs
Mission statement
Credo
WARMUP:
All done IC
SSH
Daisy pickers
Baby Arm Circles
Bear hug
THE THANG:
Each pax told stories of sharts, near misses, and full blowouts, while engaging in a shoulder workout.
We started with mini coupons aka bricks, did a static literal raise as pax started in on the stories of heroic adventures of not trying to crap themselves. After one or two stories we moseyed to the parking lot to do 4 corner shoulder focused routine.
Each corner 20 reps then return to the middle for more Herculean tales of near misses and unfortunate defeats from the crap monster.
Corner one – Arnold press
Corner two – literal raise
Corner three – Superman press
Corner four – front raises
Then return to the middle for a static brick hold and more stories
Round two
Corner one – Arnold press
Corner two – literal raise
Corner three – Superman press
Corner four – front raises
Then return to the middle for a static brick hold and more stories
Round three – a pax member was chosen to replace an exercise
Corner one – Arnold press
Corner two – Nighthawks aka bent over deltoid flies
Corner three – Superman press
Corner four – front raises
Then return to the middle for a static brick hold and more stories
Round four – replaced another exercise
Corner one – Arnold press
Corner two – Nighthawks
Corner three – bicep curls
Corner four – front raises
Then return to the middle for a static brick hold and more stories
Round five
Corner one – Arnold press
Corner two – nighthawks
Corner three – bicep curls
Corner four – front raises
Moseyed back to see Mary
MARY:
LBCs-40
Heels to heaven til time
ANNOUNCEMENTS: Q had to leave so Carolina Lean took over.
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: