Kettlebell with a warmup using a few Bootcamp exercises and stretches.
I’ve ‘mooched’ off Diamondhead several times and I don’t think I ever Q’d. So I volunteered last week to help Scrum out. Seems only fair.
It’s a holiday! So we started at 7:00 AM instead of 5:30 AM.
We started off auspiciously. GAAP was on time, but then he had not been notified that we were starting at 7:00 AM instead of 5:30 AM.
Rocketman arrived fresh off the airplane from Alaska where he slapped a Grizzly Bear and took away his salmon, hopped into a crevice in a glacier and climbed back out, swam from the mainland to Juneau (Fun fact: Juneau, capital of Alaska, is on an island and not accessible by auto) and jogged to the top of Denali and back.
On the other hand, Hoedown could only congratulate himself for his subliminal message to me on Sunday to change the starting time today to 7:00 AM. We do what we can do.
Warm up with:
SSH/Merkins/Ruskis/Stretch
IW/Diamond/”ELBC” (elongated: Kind of like heels to heaven without the feet going vertical)/stretch
Squat/Peter Parker/Knee-up/stretch
At this point, GAAP wanted to know what those metal balls with the handles were for. I had to inform him that the backblast had already been written and thus we could not deviate from the plan.
Lunge/Dry Dox/Dolly/stretch
Now, we started using those metal balls with the handles.
20 Rows/2 KB Squats
18 Rows/ 4 KB Squats
Etc.
Farmer carry to end of parking lot and back
20 Press/2 KB Swings
18 Press/4 KB Swings
Etc.
Farmer carry to end of parking lot and back
20 Hammer Curls/2 Bellup situps
18 Hammer Curls/4 Bellup situps
Etc.
2 minutes of extra credit.
GAAP taught us some German. Basically, he clarified that the number 16 in German is NOT Sex Change, it’s sechzehn. Likewise, the number 6 is NOT sex, it’s sechs.
Announcements
July 31 Blood Drive
Take out by: Hall Pass