In the spirit of Halloween, I'll wear my Joker wig. I put together a thought out beat down that is a mix of lifting and cardio.
Warm-O-Rama:
Windmill x 10
Imperial Walker x 15
Weed Picker x 15
Hillbilly x 15
The Thang:
Mosey'd from the flag to the gazebo in the park (near the school). When there, we started off with a set of decline mercans (12), a set of step-ups (12 alpha count) and incline mercans (12). When we went over to the steps, at every-other step, do 5 calf raises. Mosey'd back to the flag.
We will do exercises for the duration of the song played (all songs were roughly 3 1/2 minutes long). Repeat the exercises throughout until it's over.
Round 1: Kettlebell raises + Overhead press. Either do single-armed, 6 reps for each or, if double-armed, do 10 reps. Cycle through.
Round 2: Side-lunges + front-lunges + squats. 6 reps, beta count.
Took a lap back to the gazebo and performed the same exercises as before (decline mercans + step-ups + incline mercans, same rep count). Finished the calf raises and headed back to the flag.
Round 3: Bicep curls + Skull crushers (single-armed, 6 reps; double-armed, 10 reps).
Round 4: V-Ups + American Hammers (rep count 10).
Another lap and repeated the exercises.
After returning to the flag, we had 3 minutes left. The last round was to take us to 6:15am.
Round 5: Rows (single armed, 6 reps; double, 10 reps) + Bow Ties (10 reps). And time!
COT:
Prayers for Sprocket as he'll be traveling to Texas at the end of the week to see his mom.
Prayers for the Evangelista family from BT, who's son Daniel had a very serious injury.
Prayers for the family of Matthew Perry.
