On this feast day of All Souls we did a little penance for the holy souls. 7:00 a.m., dark and 31*. brrrrrrrrrr (but not for long)
PAX (14): Pepperoni, Softtop, Lionel, NoShow, Loco, Barney Fife, Tiger, Driesdale, Wham, Deuce, SumpPump, Bumblebee, GlenRoss, Cornbred (Q)
Our normal Saturday a.m. showing is usually around 6-10. Today we had 14. Nice turnout guys!
THE WARM-UP: We did a quick mosey around the site and then circled up for some mobility and stretching plus some pointers on the way to the perfect merkin (how did we do?) A few minutes to bring up some supplies from the closet (40 lb dumbbell, 4 K-bells, 45 lb plates, 35 lb plates, medicine ball, and the good ole coupons) and we were ready for some pretty intense circuit work.
THE THANG: We did 3 minutes per station. Complete the set, rinse n repeat, until time.
#1. A lil cardio n legs Jockey Jogs – 20x with quarter turns, Brope – 5x, High Knee Jogs – 20x
#2. Chest n tris (1 coupon, 40 lb dumbbell: Archer Merkin – L -10x, Overhead Triceps extension 10x (40 lb dumbbell), Archer Merkin – R -10x
#3 Shoulders (35 lb plate, coupon): Shoulder Press – 10x (coupon), Divebomber Merkin – 10x. Halos – 10x (35 or 45 lb plate)
#4 Back n Bi’s (2 K-bells): Bent over Row – L 15x (K-bell), Curl to halo – 15 (45 lb plate), Bent over Row – R 15x (K-bell)
#5. Core: Plank – Around the World (4x), American Hammers – 20, Leg raises (20)
#6. Push – Pull (40 lb dbell, medicine ball): Walking merkin 10x, Plank Row 5R & 5L (K-bell), Medicine Ball Raise – 10x
#7 hinge – squat (kettle bells): K-bell swings – 15, Cossack Squat – 5L & 5R, Lunges – 10
#8 balance: Wounded Soldier – 10R, Bird Dog (5 sec hold) 6, Wounded Soldier – 10L.
7:50 a.m. we returned equipment to storage. Then we helped out a brother who just arrived at HT to set-up for a marriage workshop in the MPB by unloading the supplies from his car. Many hands make light work. Good job guys!
COOLDOWN: With just a few minutes to spare we did a quick hip and spinal stretch to make it all feel better.
CLOSER: Name-o-rama, announcements, closing prayer with a special remembrance of our beloved deceased. “May their souls, and all the souls of the faithful departed, through the mercy of God, rest in peace. Amen.”
F3 Louisville 