A Dumb Workout

AO: Starting Line

When: 2024-06-08

QIC: Janeway

PAX (3): Janeway, Seaman, Sirmixalot

Preamble:

Today we did a 0.0 with dumbbells.  Lots of dumbbells.

Warm-O-Rama:

Drank coffee on the way to SL.

The Thang:

0:20       deep breathing 0:50       sun gods 0:10       rest 0:50       weed pickers 0:10       rest 0:50       calf raises 0:10       rest 0:50       air squared 0:10       rest 0:50       moon gods   0:20       deep breathing 1:10       heavy curls 1:10       heavy chinooks 1:10       heavy albatross 1:10       skull crushers   0:20       deep breathing 1:10       nutcrackers 1:10       goblet squats 1:10       heavy alternating reverse lunges 1:10       heavy step ups   0:20       deep breathing 1:10       heavy shoulder shrugs 1:10       right handed lawnmowers 1:10       heavy overhead press 1:10       grave diggers   0:10       deep breathing 1:00       side straddle hops 0:10       rest 1:00       jog in place 0:10       rest   0:20       deep breathing 1:10       nutcrackers 1:10       goblet squats 1:10       heavy alternating reverse lunges 1:10       heavy calf raises   0:20       deep breathing 1:10       heavy curls 1:10       heavy shoulder shrugs 1:10       skull crushers 1:10       heavy overhead press   0:20       deep breathing 1:10       nutcrackers 1:10       goblet squats 1:10       heavy alternating reverse lunges 1:10       heavy calf raises   0:10       deep breathing 1:00       imaginary jump rope 0:10       rest 1:00       mountain climbers 0:10       rest   0:20       deep breathing 1:10       heavy curls 1:10       heavy albatross 1:10       left hammer curls 1:10       right hammer curls   0:20       deep breathing 1:10       heavy no surrenders 1:10       heavy alternating reverse lunges 1:10       goblet squats 1:10       heavy step ups   0:20       deep breathing 1:10       heavy shoulder shrugs 1:10       heavy overhead press 1:10       grave diggers 1:10       incline mercans   0:10       deep breathing 1:00       side straddle hops 0:10       rest 1:00       jog in place   0:20       breathe in deep & release 0:30       good mornings 0:10       rest 0:30       torso twists 0:10       rest 0:30       ham hangers 0:20       eyes closed deep breathing  

COT:

We gave thanks for our Ms and blessed SirMixalot's marriage on today, his wedding anniversary.

Naked-Man Moleskin:

Concluded with destiny shifting discussion on American geo-political systems complete with object lesson illustration; you can do wonders even without a flannel board. Great to be with the brothers.

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