Circuit Work

13 Pax posted for a FREE Mens workout at BOHICA!

YHC had been laying low for a couple of weeks & figured it was time to come out of hiding.

One of the 13 ventured all the way down from Arkansas! Picasso has been enjoying the warm weather & easy beatdowns in Florida!

WARM UP
> 15 SSH
> 15 LBAC FWD
> 15 LBAC BKWD
> 15+ Moroccan nightclubs
> 15 Reachers
> 15 Don Quixote
> Lap around the parking lot

THE THANG 1

3 Circuits – Rest 30 seconds between circuits

– [ ] 25 Derkins
– [ ] 10 Dead Hang Chin Up – Hang at Bottom, Cross legs behind, pull up & slowly lower back down. Not fast, no kipping
– [ ] 24 Goblet Lunge – 12 each leg, keep Cindy high
– [ ] 24 Single Leg Single Arm Deadlift – 12 each side. Grip Cindy in left hand. Let left leg. Lean forward until parallel w/ floor
– [ ] 100 Jump Rope
– [ ] Rest – 1 minute
– [ ] Rinse & Repeat 3 times

THE THANG 2

3 Circuits – 30 Second Rest Between

– [ ] 50 Jump Rope
– [ ] 25 Hand Release Merkins
– [ ] 50 Jump Rope
– [ ] 25 Iron Mikes – Count 1 Leg
– [ ] 50 Jump Rope
– [ ] 24 Drop Lunge – 12 each side. Feet shoulder width apart. Step back, cross leg behind you, sink to lunge.
– [ ] 50 Jump Rope
– [ ] 25 V ups
– [ ] 50 Jump Rope
– [ ] 25 Mak Dar Hand Jive
– [ ] 50 Jump Rope
– [ ] 25 Squat Thrusters
– [ ] 50 Jump Rope
– [ ] Rest 30 seconds & Repeat 3 times

COT
> Prayers for Heisenberg on his chemo treatments.
> Prayers for Laura from Arkansas dealing with ovarian cancer treatments
> Prayers of thanks for Big Papi’s one year since falling out
> Announcements for upcoming events this weekend for men at various church groups.
> Blue Ridge relay talk. Start thinking about it!