Jobs, Bobber, Jester, Woz, Jake, and Zippo gave some well needed attention to the bi’s and tri’s, chest and back.
DISCLAIMER
COP
THE THANG
Today’s workout was focused on upper body, with 4 stations completed as a group.
The Buy-in and Buy-out for each station wasi 2 laps of the parking lot.
Each station was 3 rounds of 3 exercises. Exercise 1: 15 reps, Exercise 2: 10 reps, Exercise 3: 5 reps
Station 1:
Seated pull ups on parallel bars.
Body rows on parallel bars
Standard Pullups
Station 2:
Coupon mercans
Carolina Dry Docks
OH Press
Station 3:
Bent Over Rows
Coupon Curls
Neutral grip curls
Station 4
Standing Triceps press with Swings.
Coupon Triceps OH
Plank position Shoulder Taps
MARY
5 min of abs: Hand to opposite foot slowx 10 mediumx20 and fastx30 reps, 20 LBCs, 15 Heels to heaven, 15 Spoon crunches L and R, 20Freddy mercurys
CIRCLE OF TRUST
PRAYER
MOLESKIN
Find a FNG and bring them out
ANNOUNCEMENTS
There’s an upcoming convergence, more details to come.
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