MinuteMen Unite

MinuteMen Unite

One minute seems like such a short time….. that is unless you are swinging a KB.

Warm up:
HB mile to get loose

COP:
– SSH (25)
– Imperial Walker (20)
– Windmill (15)
– Merkins (20)

The Thang:

4 Stations for one minute of each exercise with 10 seconds recovery between. Rotate through the stations.
Station 1: 2 Hand KB Swing; Goblet Squat
Station 2: Curls; Tricep Extensions
Station 3: Squat/Curl/Press; Skull Crushers
Station 4: Squat Press; Bent over Row (Sandbags)

HB Mile with Karaoke

Repeat Stations

HB Mile with Backwards run

One minute each of Inclined Merkins, Supine Pullups, Dips

Mary:
– LBCs
– Rosalita Wip
– Dolly
– Freddie Mercury

Moleskine:

The objective of the timed exercises was to focus on form and not just knocking out high number of reps. Believe it worked well as guys pushed themselves hard (insert TWSS line here). There were frequent challenges from the pax as we got around the 50 second mark as to whether the Q had actually started the timer, which only added to the Q’s enjoyment. Apologies for dropping the ball on the music. Didn’t realize how disappointed the pax would be to miss out on some good southern rock and blues. It was great to see 10 strong show up in the heat ready to go and I appreciated the honor to lead today. Thanks to GJ for taking us out even after I trampled on his name-arama. Continued prayers for Paige and her appt at Duke on Thurs, for HB, and for Woody’s family that is traveling to TX.