Pulling at the Jail Cell

Upper 40s and a convenient gap in the rain allowed for 12 PAX including an FNG to come to put in some work. It’s a new year for Arrowhead.

DISCLAIMER

COP

• Side Straddle Hops IC x20
• Imperial walkers IC x10
• Hillbilly walkers IC x10
• Through the tunnel IC x10
• Willie Mays Hays IC x10
• Sticky butt kickers IC x5
• Little baby arm circles IC x10 fwd/rev
• Seal claps IC x10

THE THANG
Mosey with coupon to the middle of the playground for a Jail Cell workout.  Partner up. The jail cell is two parking spots forming a square.

In the cell, Partner 1 lunged between each corner:

• Curls x15
• Block Squats x15
• Merkins with a shoulder tap x15
• Freddie Mercuries x15

Partner 2 would alternate between the following. Then the partners would switch.

• Pullups x5
• Underdogs x10

The idea was you pick up where you left off in the cell. Halfway through, YHC realized that pullups, underdogs, and curls became a pull-heavy Q.

MARY

• Flutter kicks IC x20
• American hammers IC x10
• Superman ladder x 5

CIRCLE OF TRUST
PRAYER
MOLESKIN
Fill up the Q spots online.

ANNOUNCEMENTS
Q v Q at Arrowhead on Thursday. Welcome FNG Bodett.