Cinchworm

DATE: 2023-06-27
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Bratwurst, Rogue, True North
FNGs: FNG (“Firesale”)
COUNT: 7
WARMUP: 10 Don Quioxotes (4 ct)
18 SSHs (4 ct)
18 Overhead squat claps (4 ct)
20 Willie Mays Hayes
20 Cherry Pickers (4 ct)
20 Michael Phelps (4 ct)
22 swim circles, Phelps style (4 ct)

Span the Village Green

Inch worms– OYO
Inch worms with Worlds Greatest Stretch

THE THANG:

–ea PAX takes a pair of light coupons (5# DBs) —

Shoulder press
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Curls (Straight’s) then Curl (W’s)
@Squat Stand
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Lat. Raises
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Underarm Outs and Ins
@Squat position
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Arm slings ( back to butt)
@Squat Position
Alternate previous 1x

Overhead Squats w/coupons

Triceps curls behind the head
@Squat Position

“on our Six”

Flutterkicks while holding up coupons

Chest Press
@Pike position

“from a knee” (still on the deck)

Wide Vee Should Press
@Lunge position, Tap Dumbell thru the window

did not do / did not repeat:
@Standing, Shoulder Press, then Pulse
@Standing, Ins/Outs, then then Pulse
@Standing, Triceps Press, then Pulse
@hands and knees, forearms to flr (triceps)

MARY: hollow body sit ups | simulated rope climbs | Freddie’s | big boys

ANNOUNCEMENTS: on Tues. July 4th, we WILL be here (@Rogue will Q)

COT: from QSource– 4 phases of Ldrship: Get Right. Live Right. Lead Right (& Love Right), and Leave Right. the 3rd f in F3 is Faith, and F3 is predicated on recognizing our strength comes from an external, divine source. not merely from within