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.