Curls for the Girls

10.15.19 @ The Yacht Club

PAX:  Hardhat, Hermanos, Lamont, Spicoli (Respect), Trampstamp, Winestein, Singlet, NeNe, Bartman (Respect), Subprime, Spaghetti-O, Spaulding, Mandles (From Atlanta), Chumbucket – QIC

Conditions:  73, Perfectly humid

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 25 IC

Hillbillies x 20 IC

TTT x 10

Arm Circles x 15 IC (forward)

Arm Circles x 10 IC (back)

Mosey long way to get blocks

 

The Thang:

2 Sets of 11’s with Blocks

Group Splits 7/7

Station 1 @ Playground:

11’s with Pullups and Upright Rows with Blocks

Station 2 @ Bike Rack next to pavilion:

11’s with reclined pullups and deadlifts with Blocks

When the groups are finished they switch to other station (bringing their blocks)

Once both groups are done, meet back at the fountain

Block curls x 50 in cadence

Through the Tunnel x 15

Block Curls x 50 in cadence

 

Mary 

Hello Dolly x 25 4 Count, IC

Dirty Dogs x 20 4 count each leg

American Hammers x 25 4 Count

Flutters x 50 IC

Done

COR

NOR

Announcements:  Sign up for the P200. Upcoming races: Buffalo Run Decemeber 15th, Daufuskie Island Half/Marathon/Ultra January 15th. NeNe is heading up a 1st Tee whole sponsorship for $150. Send him $10 via Venmo if you want to help @Tripp-Nixon (not @NeNe, that goes for something completely different).

Prayer: Unspoken

Moleskin: Lots of mumblechatter(something about having to carry the blocks between stations). NeNe is always around to help with your deadlift and Upright Row form.

Its always a pleasure to lead this group of men.

Chumbucket out!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.