21 is a good number. It beats the dealer and it introduces you to the bartender. And it was 21 pax who shifted into turbo-charge mode for today’s demolition derby at Attila.
Drop the rag, time to go.
Circle up for the patented Rev Flo warmup: SSH, IW and MC.
Mosey next door to the Met’s baby deck for half number 1. At one end we do Mike Tyson’s, Decline Peter Parker, and people’s chair w/ LaLannes. At the other end we do donkey kicks, flutters and people’s chair w/ air presses. Increase reps from 5-10 or 10-15 (depending on exercise). AYG to the other end after each 3 exercise set. Total of 12 sprints. (Core guys are fast!)
Mosey to the best grass in F3 land for half number 2. Circle up. Plankorama including Travoltas, 6 inches and a new one – something like Carolina dry docks meets sharon towers. (Look for these at Nibbler’s next Q – he wanted to do more.) SSH x 10 and 5 burpees. Reverse plankorama. RxR SSH and burpees. Elbow plankorama including J-Lo’s, side crunches and elbow Peter Parker. RxR SSH and burpees. Plankorama including arm/leg out and out n’ in planks.
Back to start for COT.
So glad to have Pipeline back at Attila. Also terrific to have Redgrave join us. Hope he becomes a regular.
Oldest guy amongst the pax today – Pigskin – smoking the rest in the AYG deck sprints.
Great morning at Attila (C- from Nibbler) and a great start to the weekend.