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Storms and Downed trees will not stop arm day

Diccs given to include safety crossing road and what to expect today– ARMS ARMS AND MORE ARMS

Warm up– Only 7 brave soles decided to show after the storm last night so it was game on for the true believers.

Mosey down Shenadoah for a quick circle up

15-SSH

10- Low Slow Squats

15- Imperil Walkers- Counting properly- take notes Schneider

Downward dog into a calve stretch then 5 slow merkins- recover

Mosey up Shenandoah to COT

Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)

The Thang

Mosey to Tuscany stopping 3 times for 5 bomb jacks and 5 jump squats

Partner up at the wall

200 dips, 75 step ups, 50 derkins, and 50 mike Tysons other partner runs around both islands and does 5 bomb jacks and 5 jump squats before switching off. Once done a nice little mosey around circle island for 5 bomb jacks and 5 jump squats before the worst WEBB ever.. ugh ugh and double ugh

4 mike Tysons, 4 dry docks, 4 air presses– increase only air presses by 4 –  we got to round 7– 28 airpresses before a slow mosey up to stop sign and back for 5 jump suqats and 5 bomb jacks before finishing– we got to the 40 air presses.. total done 40 mike Tysons, 40 dry docks and 220 airpresses– We Will Finish this soon!!!

Mosey back to the glorious Crest and Briars stopping 2 times for 5 bomb jacks and 5 jump squats

Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)

 

Moleskin

It was  good small group today of the true believers who will not let a little storm get in the way of a killer arm workout. The PAX pushed hard today and after our workout we did a 2nd F by cutting down to trees and clearing the roads in the Crest- two large trees were down so we knew we HAD TO KEEP THE CREST CLEAN so our AMAZING HOA president would not get Facebook message and emails all day long about what are we going to do about these trees down… — we are like his minions doing the work.

 

 

 

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