6 Pax asked for permission to go outside and play at Fury this morning.
Conditions: Heavy Fog
Disclaimer: Given and stressed due dumbbells. (Referring to weights not Pax)
Warm up: Why…
The Work:
Pair up and preform work at each station.
Station #1
Pull-ups x 10 & Shoulder Shrugs x 20 (Using 40 lb. Dumbbells)
Station #2
Dips x 10 & Chest Butterflies x 20 using a coupon bench (Using 20 lb. Dumbbells)
Station #3
Bench Press x 10 using a coupon bench (Using 30 lb. Dumbbells) & Merkins 20
Station #4
Curls x 10 (Using the Curl Bar) & Tricep Extensions x 20 (Using Coupon)
Station #5
Lat Raises x 10 (Using 10 lb. Dumbbells) & Bent Over Rows (Using 30 lb. Dumbbells)
Station #6
Overhead Presses x 10 (Using Coupon) & Alpo’s x 20 (Using 35 lb. Kettle Bell)
Each Pax completes 3 total sets at each station, alternating each exercise, then moves to the next station.
Once all Pax have worked through all 6 stations circle up for an ab ladder (Crowd Pleaser).
V-Ups x 10 OYO
Big Boy Sit-Ups x 20 OYO
Reverse Crunches x 30 OYO
Flutter Kicks x 40 OYO
Whirly Boys x 50 OYO
Hold Superman for 20 count
Hold Hollow Hold for 20 count
Whirly Boys x 50 OYO
Flutter Kicks x 40 OYO
Reverse Crunches x 30 OYO
Big Boy Sit-Ups x 20 OYO
V-Ups x 10 OYO
Hold Superman for 20 Count
Hold Hollow Hold for 20 Count
Recover
Count-o-rama:
Name-o-rama:
Announcements:
* Saturday’s workout is at the Epicenter
Prayer Requests:
* Piddler’s Dad
* Blu’s Brother-in-law
* Blu’s Daughter
* Spud
BOM
NMS:
* Over the past month YHC has struggled with the motivation to post. So, to cure that, I decided to sign up for a handful of Qs. Signing up for Fury the Tuesday after running the Spartan Beast on Sunday probably wasn’t the smartest thing I could have done, but it probably was the only way I was going to make myself post. So what to do. Running? Nope. Weights? Sure, why not. Give the legs a rest due to the approximate 12.5 miles ran Sunday. Well… here’s why not. Upper body was actually a lot more sore than the legs are when I woke up this morning. Oh well. It’s too late to change up.
* Please to see 5 of the 6 all ran the Spartan Sunday (2 Beasts & 3 Sprinters) Way to jump back in. The 6th was none other than Sour. He can never pass up the opportunity to throw around a few dumbbells.
* Tunes cooperated the entire workout. That was nice.
* Much of the Mumblechatter was about the aforementioned Spartan Race. The talk about it afterward’s ends up being the best part of running these races.
* Ab ladder was a huge hit with the Pax. It didn’t take long for them to catch on to what was going on.
* Legs were ignored today. WARNING: Expect my next BC Q to be heavily revolved around the legs.
Until my next Q,
The Meter is Paid Up.