What an amazing morning to post at an awesome AO at South Posh! It was a pleasure to lead a great group of HIM during a brisk 50 degree Monday morning. I promised a full body beat down in my PB and 14 HIMS showed up ready to work! Here’s how it went down…
After a brief disclaimer, we took a short mosey over to a parking where we circled up for a quick warmup consisting of SSHs, Grass Grabbers, Mountain Climbers, Copperhead Merkins, double-time SSHs, and a runner’s stretch into Cobra.
Thang 1:
Used width of parking lot for a variety of dynamic movement exercises. It went something like this…
- Mario – SSH x25 – Mario back
- Broad Jumps – SSH x25 – Broad Jump back
- Karaoke – SSH x25 – Karaoke back
- Lunge Walk – SSH x25 – Lunge Walk back
Moseyed to the base of the bridge and broke into two groups (sort of) to maintain proper spacing.
Thang 2:
Round 1:
Base of bridge: T-Merkins (x20)
Crest of bridge: 8-count Body Builders (x10)
Base of Bridge: Hand-release Merkins (x20)
Mosey back
Round 2:
Base of bridge: T-Merkins (x20)
Crest of bridge: 8-count Body Builders (x10)
Base of Bridge: Hand-release Merkins (x20)
Mosey back
Round 2:
Base of bridge: T-Merkins (x10)
Crest of bridge: 8-count Body Builders (x5)
Base of Bridge: Hand-release Merkins (x10)
Mosey back
With 20 minutes remaining I gave Jewel the option of Mary or Rock Bridge and because he is a Man of Muscle, he chose Rock Bridge. After a quick mosey to the bridge, each HIM grabbed a rock and prepared for three rounds of movement.
Thang 3:
Round 1:
Overhead Press (x20)
Bent-over Rows (x20)
Squats (x20)
Curls (x20)
Round 2:
Overhead Press (x20)
Bent-over Rows (x20)
Squats (x20)
Curls (x20)
Round 3:
Overhead Press (x20)
Bent-over Rows (x20)
Squats (x20)
Curls (x20)
PAX moseyed back to the flag and with 3 minutes to spare, circled up for some Mary.
- Flutter Kicks (x20)
- Single-leg Flutter Kicks (x15 each leg)
- V-ups (x15)
- LBCs (x20)
Time Called. PAX circled up around flag for Count-O-Rama, Nam-O-Rama, Intentions, Announcements, and Prayer. Thanks for the opportunity to lead! – Russ
F3 Louisville 