Dynamic S-U-P-E-R Dad Duo

June 22, 2021

WHEN: 06/22/2021
QIC: Vice
PAX: Balki

Warmarama

15 IC-SSH, 10 forward arm circles, 10 reverse arm circles, 10 Michael Phelps, 5 Manafort Good Mornings, 10 Willie Mayes Hayes

Balki and Vice became the dynamic super duo and worked on getting stronger and talked about being dads. Each of the following exercises were completed in a super set tabata style- 30 secs each exercise for one minute of work followed by 20 second rest.

S-  Side lunge with weighted hose to swings

U- Upright weighted hose shakes to Praying arnold hand shakes up to the sky

P- Push-ups to weighted hose press

E- Elevated homers to Elevated Superman raises

R- One arm rows to tricep dips

Rinse and Repeat 3 times through each letter.

CRT- training in post celebration of Juneteenth. Start with one and work up to 19 curlups and 19 overhead passes.

C- Curlups on bike rack

R- Run to weighted balls

T- T passes of weighted balls back and forth overhead clap style

Mary- V-ups with weighted hose, right shoulder and left shoulder hose raises, Pookie Pikes with the hose

COT: Pray, Meditate and offer some sacrificial goats for the Farmboys q sheet, if anyone wants to q, let me know and I can split it with you. Newbies, this is a great place to cut your teeth