The Perfect Workout

When: 02/21/17

QIC: The Hammer

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

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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