TEMP: 55 DEGREES F
PAX: (16) – BETAMAX, BLOODSHOT, ANGRY NOTE, BOBSLED, MA BELL (FNG), FOLSOM, HIPSTER (RESPECT, RESPECT, RESPECT), PIGPEN, DANIEL-SON (HATE, HATE), BOOKWORK (HATE, HATE, HATE), PATTON (RESPECT), SNOWMAN, WOODY (RESPECT), CARUSO (RESPECT, RESPECT), & STITCHES
QIC: DOLL FACE (RESPECT)
OPENER: WELCOME TO ALL AT 0530, 3FS SHARED, 5 CORE PRINCIPLES SHARED, DISCLAIMER SHARED, CREDO SHARED, RESTATED PRE-BLAST MESSAGE: “WE WILL BE WORKING ON SOME OF OUR NEGLECTED MUSCLE GROUPS TODAY“
WARM-A-RAMA:
FARMER CARRY TO OBELISK
- INCHWORM STRETCH
- BIG ONES
- TRUNK TWISTER IC
- CROSS FINGER STRETCH – IN FRONT, OVERHEAD, BEHIND NECK (PUSH ELBOWS BACK)
THE THANG:
LEGS
- Y-RISE SQUATS – 10 EA
- LOW GOBLET SQUATS – 10 EA
- CYCLIST GOBLET SQUATS – 10 EA (W/WEIGHT UNDER HEELS-DOWN TO KNEES)
- ONE ARM SWING TO HEAD – 10 EA ARM
- STIFF LEG DEADLIFT 10 EA
- DUMBELL CLEAN 10 EA
- CALF RAISES 10 EA
- DEVIL’S PRESS 10 EA (PLANK-LOWER-SPRING UP-SWING BACK-PUSH THROUGH LEGS-OVER HEAD)
FARMER CARRY TO SWINGS
ARMS
- YTW (LAY ON CHEST – PULSE 10XS Y-T-W)
- ARNOLD PRESS – 10 EA (PALM CHEST-OUT HIGH)
- RENEGADE ROWS 10 IC (BACK HIGH TO HIPS)
- BENT OVER ROWS 10 EA
- DUMBELL UPPER CUTS -10 IC
- HAMMER CURLS – 10 IC
- SHOULDER RAISES – 10 EA
- SINGLE DUMBELL SHOULDER RAISE – 10 EA
- WITCHES BREW – 10 EA
- HALO (CIR. HEAD) – 10 EA
- SQUAT FOREARM CURLS 10EA
CHEST
- CHEST PRESS 20 EA (BEND KNEES)
- CHEST FLY 20 EA (BEND KNEES)
- HIP RAISES (PRESS – 2 SEC HOLD AT TOP) 20 EA
- HIP RAISE ONE LEG (30 SECONDS FOR EACH LEG OR COUNT AROUND THE CIRCLE)
MARY
- HOLLOW BODY SKULL CRUSHERS (ON BACK-ARMS 90 DEGREES-RT-BOTH-LT= 1) 10 IC
- SPELL CASTERS (ON FEET-TWIST LOWER-OPPOSITE SIDE TO SHOULDERS) 10 EA SIDE.
COT
“NEGLECTED THINGS”
Today I tried to focus on muscle groups that we often neglect. If you are like me, it feels good to work the muscles we don’t regularly focus on during our regular workouts.
Just like neglected muscles, many of us probably have things in our lives that we neglect. Things that may be on our “To Do” list, things at our job, or things we need to do with our families. These may be as simple as fixing a squeaky door hinge or they could be more difficult like having a tough conversation with a friend.
We know that these neglected things need to be done but we keep putting them off. My challenge for each of us today is to think of one thing you have been neglecting and commit to “work it out” this week.
NUGENT FLAG
Nugent’s shovel flag was passed from Snowman to Bobsled today. Way to go HIM! Keep accelerating!