The Perfect Workout

When: 02/21/17

PAX: Darth Visor, Tarzan, Swiper, Clyde, Big Dipper

QIC: The Hammer

YHC showed up with several PAX doing the Hammertime dance…5 PAX ready to boogie!
Plans for the “perfect” workout are based on the perfect # = 7.

Warm Up:

Mosey to the rock pile and grab a coupon and head to the soccer field.
Quick warm up with 7 SSH, 7 Rockette Hillbillies, 7 Diamond Merkins
Rinse and Repeat. Rinse and Repeat (3 total).

The Thang:

Stacks of 7:
All exercises on Q’s (PAX led some) count / together
7 Lat pulls with coupon
AYG to the midfield, 7 burpees, AYG back

7 Lat pulls with coupon
14 Merkins – 7 wide, 7 regular
AYG to the midfield, 7 burpees, AYG back

7 Lat pulls with coupon
14 Merkins – 7 wide, 7 regular
7 Goblet squats with coupon + toe raise
AYG to the midfield, 7 burpees, AYG back

7 Lat pulls with coupon
14 Merkins – 7 wide, 7 regular
7 Goblet squats with coupon + toe raise
7 Shoulder presses
AYG to the midfield, 7 burpees, AYG back

7 Lat pulls with coupon
14 Merkins – 7 wide, 7 regular
7 Goblet squats with coupon + toe raise
7 Shoulder presses
7 Curls
AYG to the midfield, 7 burpees, AYG back

Same stack as above but in reverse order
Planned to do another stack in original order for 3 total, but ran out of time, so stayed with 2 – one up and one down the stack. Also to save time and ease up a bit, the last few rounds only had 3 burpees at midfield.

Mary
7 Freddie Mercury’s
7 Swimmers
7 Lowerback Lat Pulls
Rinse and Repeat 2x (3 total)

COT
All got a good, sweaty “perfect” workout. Darth said it was a high intensity interval training. YHC designed it from a modified Charlotte kettle-bell workout found on the F3 site.
Praise: PAX daughter protected from trouble
Prayer: Continued protection of and wisdom for daughter and for her boyfriend, job provision (2/22 is key date for YHC) and possible job change, co-worker’s husband in coma from motocross accident – healing, son of NASCAR
Clyde up for Q on 2/23

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