Let’s try this again with more reps

Let’s try this again with more reps

Only 4 brave souls showed for today’s beatdown.  Wasn’t really all that cold.  Not sure.  YHC was #substiqueing for Mic Check.  Can only guess, they were scared of his workout, or knew YHC was in charge.

Workout soundtrack consisted of the following songs on shuffle:

• Sweet Emotion – Aerosmith
• Stranglehold – Ted Nugent
• Paranoid – Black Sabbath
• Midnight Rider – The Allman Brothers Band
• Jet Airliner – Steve Miller Band
• Purple Haze – Jimi Hendrix
• Cocaine – Eric Clapton
• Hurricane – Bob Dylan
• Tuesdays Gone – Lynyrd Skynyrd

The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Front Lunge x 5 IC
Imperial Walker x25 IC
Side Lunge x5 IC
Mountain Climbers x25 IC

Lets get to work right here
3 Sets of the following exercises:
1st: 15s of all exercises, 2nd: 20s  of all exercises, 3rd: 25s  of all exercises
Kettle Kurls
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
——
Grand total 300 Merkins, and a lot of other stuff.  Only option was to break merkins up.  #smoked.

Mosey to the Wall
1 Minute of Semi-gloss x 2

6.5 Minutes of Mary
Starting position move – 6 inches
Dolly x 25 IC
6 inches
LBC x 25 IC
6 inches
Flutter x 25 IC
6 inches
Protractor – various degrees

Moleskin
Good times had by the few this morning.  There was some confusion on the workout cadence, but that was quickly squashed.  Didn’t get through the whole soundtrack, a couple of really long songs in the mix. YHC also can’t figure out how to make spotify not shuffle, when not clicking shuffle.

Be sure to check out swift for Joe Davis run training.  Also, sign up for Joe Davis.