EC- Splashback and Vice took on a pyramid of pain. Merkins, IC Squats, Overhead claps with weight, Mountain Climbers- simple but painful

Warmup- 15 IC-SSH, 10 IC Arm Circles, 10 IC Reverse Arm Circles, 10 WMH, 10 Michael Phelps, 5 Manafort Good mornings, 10 IT-Merkins

The Thang:

Paying tribute to all super dads, step-dads, illegitimate fathers and sperm donors we did some super sets with the blocks spelling out the word S-U-P-E-R. All of these are tabata style with for 40 seconds super sets with 20 sec rest.

S- Swings and weighted squats

U- Upright rows and Arnold presses (for upper part of chest)

P- Pushups on the block with Overhead Presses

E- Elevated homers followed by Super mans on the block

R- Individual rows paired with Tri-cep extensions

Mosey Cool down lap

Hose-Time-( this is my own stuff so I make up the names for these exercises)

Hose touch jumping jacks, shaker weights shoulder extensions, V-ups or hose to toes, Hose side jumping jacks, more shaker weights, and then pookie pikes with the hose (fun new one this month I made up and really works the pecks and abs if you do it correctly)- Rinse and repeat 3 times

Mary- finished off with a plank ring of fire Merkin and 20 3 count dying cochroaches (a vice must)

COT- go see your dad or reach out if they are still alive and for the fathers in the group, spend some time with your kids, time is precious and the best thing you can do for your family is to invest time with them- Happy S-U-P-E-R Father’s day to all those Dads