For the second day in a row, three pax met in the gloom. I’m becoming convinced that skipping workouts is a really lame attempt for some pax to pad their starting weight before weigh in for the weight loss challenge. Their loss – we took the DRP and got after it this am. Shoutout to Blackberry for showing up to work on many of the same muscles as yesterday.
warmup – jack trio – SSH, seal jacks, plank jacks
plank medley – regular plank, plank walk 180 degrees in a circle, alternating legs and arms up, plank walk back, etc. do it till we can’t anymore.
Mucho chesto- 15 4 count shoulder touch (60 touches), 10 tempo merkins, 10 fast merkins, without rest
Death march – 1 lunge, 4 squats, ladder up to 10 lunges and 40 squats. Total reps on squats was 220, lunge count was 55. This sucked.
Superset lifts – quick sets of 20, 15, 10 reps for each exercise – overhead triceps extension, bent over rows, and curls
Mucho chesto again
ab circle – crunchy frogs, heels to heaven, American hammer, dead cockroach, j-lo’s (low plank then move your butt down and to each side), gymnast crunch, then flutter kick off – cow topper prevailed with 50 4-count.
COT
F3 St. Simons 