Sweaty Dozen for B&W
QIC: DATA
Date: 8-11-21
PAX: Balco, Bluto, Special, Airbag, Lace, Bam, Sassy, Lemming, Winkelvoss, Manscape, Transcript
An even dozen gathered in the muggy gloom for a little Bells and Whistles fun. YHC decided to introduce a new area for our B&W workouts, trying out the grassy area beside the clubhouse (sorry Toe Tag’s family next door) so that we could have some good steps and short walls – ideal for step ups, Irkins and Derkins. The new area worked well – good to have new options!
YHC got us started promptly at 5:30 – before Warm-O-Rama, in a tribute to you F3 Purists who believe no workout is complete without Burpees – we struggled through 2 Burpees OYO – that is the last burpee you’ll see in a Data-led workout.
Warm-O-Rama: Good doses of SSH, Imperial Walkers, Arm Twirly Things (front and back), Michael Phelps, and Whirly with the Clap
The Thang: Consisted of three pain stations with a good mosey between each one to allow for sufficient cardio. Each Station consisted of 10 reps each exercise in Round 1, then repeato but add 5 reps each round. Most PAX completed the 3rd round with 20 Reps – Lace was well into the 4th round.
Station 1: Curls Right, Curls Left, Skull Crushers, Bent Over Row Right, Bent Over Row Left, Overhead Press
Mosey down the street to station 2 under the streetlight
Station 2: LBCs, Squats, American Hammer, Lunge – Left, Lunge – Right, WW2
Mosey back down the street, down the stairs to the little courtyard by the clubhouse.
Station 3: Using the stairs and/or the retaining wall, complete: Step-ups – Left, Merkins, Step-up – Right, Seated Dips, Irkens, Derkins
Mosey up the hill, around the island, then back to station 1. Add 5 reps and repeato.
All PAX completed round 3 just as our 45 minutes of fun was coming to an end. Tunes were not bad, but unfortunately only really audible at Station 1 – guess I need a louder speaker (or shorter runs).
Announcements included reminders about IronPax Challeng and Shmedfest. Prayer requests for Transcript’s daughter who had some medical issues, testing soon. YHC took us out.
