With my absolute favorite time of the year rolling around, I wanted to come up with a workout that had some of my favorite things to do that was served with a Irish shot of whiskey thrown in there for fun. I showed up to the spot with a police escort and then I tried to recruit him to join us for a workout. I think he was impressed with Elf making his lonely walk around the parking lot with a sand bag. He didn’t join us this time but hopefully soon. I gave him my shameless plug and the website.
Warmarama- SSH, WMH, Arm Circles, Michael Phelps, Bush Wackers, Twerkins
The Thang:
Tabata is not just an app and I know we all say we are not professionals but that doesn’t stop us from looking up and learning how to be the best q we can be from the professionals. So Dr. Tabata, is a dude who studied the body and the app is named for him and the workout is designed according to the research to be 20 seconds of max effort followed by a 10 second rest, so according to the experts, this is what we did. I was having technical difficulties due to the cop interference but we did reps of these instead of the timer.
20 seconds slow reps, 20 seconds hold, 20 seconds quick and max reps with weight.
St. Patty’s Chests of GOLD
S- Kettlebell swings
T- Tricep extensions
P- Pushups
A- Arnold presses
T- T-merkins right
T- T-merkins left
Y- Yanni Merkins
S- Side Lunges
Bar Crawl time– my favorite part of March is watching the games with friends and enjoying a few drinks. We did a bar crawl with the block which is an exercise I made up for mardi-gras but it is a good one for the biceps and the buttocks.
4 clover corners– one corner of curls, one corner of clerkins, one corner of Carolina Dry Docks, one corner of crunches- rinse and repeat
Mary: Hurricane Hoedown Flutter kicks- (has nothing to do with St. Pats but it is my new favorite way to do flutters) and then a ladder of dying cockroaches and overhead press from 1-10. We only got to 9 before time ran out.
COT: Sign up for Malawi run and don’t forget the quarterly report in a few weeks