A few weeks ago I was talking to Big Bird about his recover and rehab from knee surgery. I told him I would put together a upper body workout for a Big Bird friendly HEAVY at the Foundry. The plan came together with ease and written on the Bulletin Board earlier. Dauber has done a great job as Site Q at the Foundry and is recruited some large crowds for the workout. No exception today.
PAX (13) – Dauber, Hush Puppy, Storm Trooper, Honey Do, Jewel, Holy Roller (R), Wildflower, Focker, Grizzley, Fructose, Jolly Rancher, Big Bird, Bulletin (R)(QIC)
Arrived and PAX were already unloading the iron. We went and grabbed a few coupons for some extra weight.
Quick COP – Grass Grabbers, Michael Phelps, Abe Vigodas.
I presented the Bulletin board with 16 exercises with quick instructions. Asked everyone to go full range of motion if possible and 4 count on the eccentric part of the exercise. All but 4 were some type of upper body exercise. Big Bird had to do push ups or pull ups instead of the leg exercises. We assigned numbers and begin working our way through the list. 30 seconds of work, 15 rest, 30 seconds of work, 45 seconds to rotate to the next number.
- Chest Press
- Shoulder Press
- Flys
- Dead lift
- Reverse Flys
- Pull ups
- Concentration Curls
- Squats
- Pull overs
- Shrugs
- Skull Crushers
- Good Mornings
- Side Raises
- Reverse Curls
- Arnold Press
- Split Squats
COT – Count-a-roma, Name-a-roma, Announcements, Intentions, Our Father. Wish I was better at remembering all of the intentions.
Bulletin out-SYITG
F3 Louisville 