Happy Friday Everyone!! Great day to be at Diesel. 14 PAX climbed out of the rack to joun in some Tabata fun. Anyone that has attended one of my Diesel Q’s knows how much I love Tabata. It takes the mumble chatter up a notch. 35 seconds of exercise then 7 seconds to relax.
WARM UP:
35 seconds Moroccan NCs
35 seconds of SSH
35 seconds Imp. Walkers
First Exercise Set: 3 Rounds – Miserable
Front Raise with brick
Lateral Raise with brick
Upright Row with brick
Reverse Fly with brick
Triceps Kickback with brick
Second Exercise Set: 2 Rounds
Curls with Coupon
Overhead Press
Overhead Triceps Extension
Third Exercise Set: 2 Rounds
Captain Morgan
Slow Squats
Speed Skaters
Monkey Humpers
Fourth Exercise Set: 3 Rounds
Chest Coupon Press
Fly’s
Crab Dip
Skull Crushers
Fifth Exercise Set: 3 Rounds
Front Brick Curls
Side Brick Curls
Hammer Curls
Moleskin:
Great to see everyone this morning. The mood is so much better when the weather is right. I think everyone is stronger when they are not working under the purple lights. Great job by TB, Posse, Chastain and Fuse Box this morning during their pre-run.
Announcements:
The Rooster this Saturday at 6 am in SC – a team marathon with each team member running 5 miles individually and a sixth mile as a team (sign up and see details on GroupMe).
CPR training on Monday, March 29 (I think) at Five Stones (see Surge and GroupMe for more information).
The Fuse Box 100 burpees Asylum this Monday (support Fuse Box by coming out, especially if you are not a regular at Asylum, and bring an FNG so you can reduce that burpee count to as little as 10)
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