Lats and Legs

The upper railing on the gazebo was pretty slick and dirty so the carousel never materialized.  I guess a summer of yoga wet-farts in humidity will do that.  It was going to be like a sideways monkey bars exercise around the perimeter but alas, we were just left with the lats and legs.

  • Lat stretches using the lower railings
  • Partner up and complete Pullups to failure x 2
  • Negatives x 2

Jog behind the convention center

  • Pole Dancing x 10
  • Overhand Grip Inverted Rows x 10
  • Underhand Grip Inverted Rows x 10
  • 10 WWIs
  • Repeat all 4

Jog to parking lot across the convention center to warm up legs

  • Cariocas down and back
  • High knees down
  • Butt Kicks back
  • Broad Jumps x 5
  • Barrel Jumps x 5
  • Groiners x 10

Jog back behind the convention center and use one leg at a time for

  • Bulgarian Split Squats
  • Reverse Lunges
  • Hop up and down steps
  • Repeat with other leg
  • Lap around convention center
  • Repeat both legs
  • Reverse Crunches x 25
  • Lap around convention center
  • Reverse Crunches x 20
  • Oblique crunches x 15 each leg, x 14, x 13, x 12, x 11, x 10
  • Lap around convention center and back to gazebo

Guys meeting at NBGCC around 3/3:30 tomorrow just for drinks, football.  Maybe Morning has more details he can share in his Bear pre-blast.

420 had a little scare Wednesday morning, heart rate remained especially elevated during and after Flank Steak’s workout.  Sounds like a freak one-off event but will have it checked out a little further before he rejoins us.


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