Coming off of a week of vacation I knew I was going to have to have a reason to go post on Monday morning. What better way to make yourself Post than to Q. Having only swing my kettlebell once during vacation I knew I was going to want to have a beat down where I could hide a little bit. Unfortunately this is Diamond Head crew so there's nowhere to hide. Especially now that Gap has appointed himself the Secretary of form for all of F3. If you had your elbow your knee or your hip slightly out of position Gap would kick you right in the balls.
First we did the standard. Because even with Gaap sticking his size 7 1/2 in my crotchical area, you still gotta have standards.
So we started off with a set of 11-- New stuff !! flat on your back one hand chest press taking your shoulder all the way up off the ground each rep. Run to the other side of the basketball court and do a decline. Finish this set of 11s do a little bit of Mary then Circle up and pax take turns running to the Gazebo and doing 10 pull-ups and calling out an exercise while they're gone. At the end of that we did Four Corners with sumo squats with bell double protractor with bell cleans and snatches.
I called this workout Bodacious set of Ta-Tas Because I recently re-watched Officer and a Gentleman and that's just a great line from that movie. Plus we did some serious work on her Chesesticles.
Wahoo suggested we pick up the trashon and around the court. Which was a good idea. I think he is having good ideas in workjouts because his bod trading has gotten boring.
Hey big worm really got after it today. So did Hoe Down. I think they might be twins.
I gotta go. Need a coffee.
Playlist here
https://open.spotify.com/playlist/4hCMjPapvsxEJ4MDB05cxm?si=_uU_ihigSFibcuSgVYV5pA