Q: Booster
PAX: Windex, Lt. Dan, Booster, Wheelchair (Jonathan Perelman), Love Shaq, Stye (Hal Phillips), Guardrail
FNGs: None
COUNT: 7
WARMUP:
– Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Seals Claps X 10 (IC)
• 1 minute on your own
• Mosey to my SUV to pick up dumbbells
THE THANG:
Walk & Perform Exercises W/ Various Size Dumbbells – AMRAP Style
• Dumbbell Curls
• Dumbbell Overhead Press
• Dumbbell Side & Front Raises
• Dumbbell Shrugs & Farmer Carries (With Heavy Weight)
• Pause for Merkins, Dumbbell Bent Over Rows
• Rinse & Repeat
At CMU Pile
– 20 CMU Curls
– 20 CMU Tricep Extension
– 20 CMU Bent over Rows
– 40 CMU Bench Press
– Run Stairs
– Rinse & Repeat
MARY:
ANNOUNCEMENTS:
– Sign up t Q/VQ
– KARM needs volunteers to walk/jog with some of their long-term guests who are in recovery
COT:
Erector led & spoke about leadership, being selfless and serving those you are leading