Cool but sunny. Disclaimer verbally accepted by all, no late arrivals.
Warm-up: OYO reps of ten – arm circles, trunk rolls. IC reps of ten – Abe Vigodas, imperial walkers, squats, Merkins, mountain climbers, and side lunge.
Mosey: Indian run around the park.
The Thang: Playground bully. 3 groups, 3 sets of AMRAP: rotate through stations every 30 seconds. Station 1 – underdogs. Station 2 – dips. Station 3 – pull-ups. Movement #2 – each man with two 15 lb. dumbbells, except Dynamite, who selected the 25 lb. dumbbells, and X-box, who selected the 8 lb. dumbbells. Dumbbell exercises – reps of 5 -15. good mornings, back flys, thrusters, swings, curls, chest flys, skull crushers, triceps press, and calf raises.
Mary w/mats: IC reps of 10-15, with weights: American hammers, big boys, in-out, half superman.
COT: COR, NOR, announcements, prayer request.
Coffeteria