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Set my Alarm Cock

Happy Friday Tuesday everyone.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety) – Centerfold late again

Warm Up:

  • SSH – 40 seconds
  • Imperial Walkers – 40 seconds
  • Moroccan Nightclub – 40 seconds

The Thang:

TABATA

Group 1 – Use a small brick or nothing (4 rounds) (40 Seconds)

  • Front Shoulder Raise
  • Lateral Shoulder Raise
  • Shoulder Press
  • Triceps Kickbacks
  • Squat and Hold

Group 2 – Use Dumbbells (4 rounds) (40 Seconds)

  • Bottom Half Curls
  • Top Half Curls
  • Full Curls
  • Over Head Tri Extensions
  • Squat and Hold

Group 3 – Use a Coupon, small brick, or Dumbbells (4 rounds) (40 Seconds)

  • Coupon Press
  • Dumbbell Fly’s
  • Skull Crushers
  • Overhead Tri-extensions – 30 seconds
  • Coupon Shoulder Press – 30 seconds
  • Tri Kick Backs – 30 seconds
  • Hammer Curls – 30 seconds

Group 4 – All Ab’s and core (everyone called out an exercise

Group 5 – Monkey Humpers and Speed Skaters until time was up

MOLESKIN:

Today was a great workout and even a better time. If you have never been to Diesel, you are missing out. You can get some great work in and enjoy a ton of fun mumble chatter. Proximity is a breeding ground for Scooby Do behavior. This week’s star pupil was Popeye. The workout started with a rooster waking everyone up. Popeye mentioned that he is looking to have that as his alarm. (Cock jokes started) We had silly references to about a dozen movies. I really need to watch King Pin again. Thanks to all for helping me get thru the session and picking up on the Ab work.

ANNOUNCEMENTS:

  • ALL WORKOUTS WILL RETURN TO PRE-COVID STARTING TIMES BEGINNING NEXT MONDAY, AUGUST 3.  As schools start back up teachers and staff will be returning to school early in the morning and traffic in the parking lots of most of our AOs will be getting busy.
  • Look for an announcement concerning our F3 Waxhaw Official 1 Year Convergersary.  Date is Labor Day, Monday, September 7, 2020.  Mark your calendar.

 

 

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