Welcome Back Kotter to Zebra! First workout since his surgery.
Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs. IC – Abe Vigodas, imperial walkers. toy soldiers, grass pickers, and SSH. 10 leg swings each side, forward and backward and side to side.
Cardio: 3 sets of one minute of jump rope followed by 20 Merkins. Recovery lap.
The Thang: Arm Burner with 2 x 15 lbs. barbells: 2o curls in people’s chair position. 20 military presses in people’s chair position. Huggy bears. 15 back flys, 15 chest flys. Moroccan night clubs. 15 skull crushers, 15 tricep press. 15 overhead claps. Back rows, dips, and bear crawl across the gym. One more recovery lap followed by 10 man makers. Followed by low plank, side plank, and back plank.
Mary: all IC – Freddie Mercuries x 20. Knee ups x 16. Box cutters x 10. Pickle pushers x 10. Hip rolls x 10. LBC’s x 10. crab cakes x 12.
COT: COR, NOR, announcements = Push the Rock Golf Tournament, May 4. A church member who had a stroke needs help moving this Saturday morning. Contact Zebra if you can help. Praise for job interviews for Rockstar’s wife and for Candy Land’s new job.