Predetermined

The BackBlast:

Kettlebell with a warmup using a few Bootcamp exercises and stretches.

I’ve ‘mooched’ off Diamondhead several times and I don’t think I ever Q’d. So I volunteered last week to help Scrum out. Seems only fair.

It’s a holiday! So we started at 7:00 AM instead of 5:30 AM.

We started off auspiciously. GAAP was on time, but then he had not been notified that we were starting at 7:00 AM instead of 5:30 AM.

Rocketman arrived fresh off the airplane from Alaska where he slapped a Grizzly Bear and took away his salmon, hopped into a crevice in a glacier and climbed back out, swam from the mainland to Juneau (Fun fact: Juneau, capital of Alaska, is on an island and not accessible by auto) and jogged to the top of Denali and back.

On the other hand, Hoedown could only congratulate himself for his subliminal message to me on Sunday to change the starting time today to 7:00 AM. We do what we can do.

 

Warm up with:

SSH/Merkins/Ruskis/Stretch

IW/Diamond/”ELBC” (elongated: Kind of like heels to heaven without the feet going vertical)/stretch

Squat/Peter Parker/Knee-up/stretch

At this point, GAAP wanted to know what those metal balls with the handles were for. I had to inform him that the backblast had already been written and thus we could not deviate from the plan.

Lunge/Dry Dox/Dolly/stretch

Now, we started using those metal balls with the handles.

20 Rows/2 KB Squats

18 Rows/ 4 KB Squats

Etc.

Farmer carry to end of parking lot and back

20 Press/2 KB Swings

18 Press/4 KB Swings

Etc.

Farmer carry to end of parking lot and back

20 Hammer Curls/2 Bellup situps

18 Hammer Curls/4 Bellup situps

Etc.

 

2 minutes of extra credit.

GAAP taught us some German. Basically, he clarified that the number 16 in German is NOT Sex Change, it’s sechzehn. Likewise, the number 6 is NOT sex, it’s sechs.

Announcements

July 31 Blood Drive

Take out by: Hall Pass