Upper Body Basics

  • Workout Date - 10/13/2018
  • Q In Charge - ⚽️Mom
  • The PAX - ATM, Look Out Below, Mint Julep, Short Barrel, Cockson, Sticky Willy, Mac, Benign, Whisper, Edison, Courtesy Flush, Pine Tar, NYOPT, Toll Booth, Lt. Dangle, Deflated
  • AO - Pitchfork

Plain and simple this morning. No running. Just upper body. Back-Arms-Chest. Here’s what was done!

Mission Statement ✔️

Disclaimer ✔️

Warm up:

SSH x20

Arm Circles

Mosey around school to the playground area

Music on✔️

20 Merkins 

10 Standard Curls

10 Cross body curls 

10 Standard Pull-ups

10 Chin ups

21’s

10 Vaulter Pull-ups Left

10 Vaulter Pull-ups Right

20 Merkins 

10 Standard Curls 

10 Hammer Curls 

10 Standard Pull-ups

10 Chin-ups

20 Merkins 

10 Cross Body Curls 

10 Curl/Hammers

10 Vaulter Pull-ups Left

10 Vaulter Pull-ups Right 

20 Merkins 

10 Twirl Curls

10 Standard Curls 

10 Standard Pull-ups

10 Chin-ups

20 Merkins 

Mosey back to Flag

Mary:

LBC x20

Flutters x20

Big boys x20

V-up/Roll-up x20

Oblique V-up x20 left/right

Dying Cockroaches x20

Elbow Plank 60 sec

American Hammer x20

Superman/Banana

COT:

Prayers 

Whispers mom

Trinity UMC in Conway (Flooding)

Hurricane victims 

Always a pleasure men! SYITG!

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