I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go.
WARMUP: Moroccan Nightclubs, windmills, merkins, stretching
THE THANG: 1 minute on, 30 seconds rest. The second timer app threw me for a loop to start as it tried to do 3 rounds of the same exercise to start and not go through the full set and start over 3x. So we started with 3 rounds of curls until I figured out it was off. I finally got it fixed, and we rotated through more curls, merkins, pull-ups, dips, big boys, lbs, overhead presses, American hammers, man makers, flutters, and bent-over rows. We did that twice and then started to run out of time, so I sent the crew on a run down the hill and around the parking lot while I put together a shorter one to finish out the morning. The final set included Knees to the chest on the bar, toes to bar, V-ups, chest press, merkins, and one more set of curls just to keep it spicey.
MARY: Freddie Mercuries, Hello Dollys
ANNOUNCEMENTS: Service-find something to get involved in.
COT: If you’re #1 not in a shieldlock, get in one. #2 If your shieldlock doesn’t have a dedicated time to talk, make it. In just a few weeks, my shield lock has really helped me in several ways by being able to talk to the group in a place of no judgment and support. When you can talk about it in a safe space, it can make it easier to have those conversations with those outside of the group that you need to.