Selection Shoulders

8 Men joined D2 this morning for the Iron Man Workout of the Week.

DISCLAIMER followed by a warm-up

Warm-up

• Arm Circles
• Neck Rotations
• Squats
• Down Dog / Up Dog / Calf Stretch
• Hand Release Merkins
• A few little mosey laps around the portico

The Workout

• The Burpee. Performed Slick (no weight) . Total of 20.
• 15 Clean and Press and Hold
• 10 Front Squats
• 10 Peter Parkers with a merkins
• 50 Side Straddle Hops
• 10 Clean and Press and Hold
• Flutter Kicks
• Plank O’ Rama
• 20 Squats with a bottom hold
• 10 Clean and Press and Hold
• Arm Circles, horizontal and vertical arm extended holds
• Overhead claps, more and more Arm Circles with horizontal and vertical arm extended holds

The Clean and Press and Hold is a movement that involves picking up your weight and pressing it overhead. The Hold is keeping it overhead, arms fully extended until the Q is satisfied (about 10 seconds).

Prayer Requests and Announcements

Keep Matt Dart (LoveSeat) and his wife and family in your thoughts as they are in Columbia with their Daughter.

Huey Louie has offered to sharpen your knifes! For FREE! He only requests your feedback. Bring them to the workout Thursday and he will return them at F3 Saturday morning.

Respect to the pax this morning! 7 of 9 were 50+

Be Ready,

Patrick ‘D2’ Jeter

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