SALAd

8 pax met in the gloom this morning and got after it. Fidgetspinner wins the award for most ninja-like presence at a workout – I had no idea he was there until we counted off.

warmup – SSH, Jeff imperial walkers, macerenas

the thang

S – shoulders and chest

A – arms and back

L – legs

A – abs

d – do it again!

We did sets of exercises according to the above acronym, one exercise for each muscle group. We waterfalled reps down starting at 20 – where I and the Pax could do it, we did four counts in cadence. Sometimes we had to resort to OYO single counts. Where possible, all exercises were with weights.  The sets were as follows:

20

shoulder press

Curls

Squat

Flutter kicks

18

Dry docks

Dips

Bonnie blairs

American hammers

16

Merkins

Tricep extensions

Step ups (each leg)

Crunchy frog

14

Thrusters

Diamond merkins

One legged squat

Big boy situps 

12 + 2

Derkins

Eagle wings

Walking lunge

Rosalitas

10 + 4

Incline merkin

Row and hold

Wall sit and leg raise

Dolly

8 + 6

Burpees

Hold the out

Mountain climber

Peter Parker’s

Some stretching led by Milkbone.

Prayer for storm, Landon with encephalitis, my family.

 

 

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