A little bit of this, a little bit of that

YHC loaded up the Jeep with almost everything in the garage (dumbbells, sandbags, kettlebells, bands, jump ropes, 10lb plate) and headed towards front street to see who would show for the chicken shack. 6 men gathered and disclaimer was given and we were off to warm up.

Mosey to the maritime museum
SSH x 20 IC
Windmills x 10 IC
Cotton Pickers x 10 IC
Imperial walkers x 10 IC
Monkey Humpers x 10 IC
R/L good mornings x 10 IC
L/R good mornings x 10 IC

back to the parking lot where stations were set up. One person was running while the others completed the given exercises until the pax member returned and he started and 1 and everyone shifted down and the last person then ran. Each circuit was completed once.

Circuit 1
Run around fudge factory
1. Bicep curl with band
2. Clean and press with sandbag
3. Squats with bands
4. Jump ropes
5. Tricep extensions with bands

Circuit 2
Run around fudge factory
1. Dumbbell front raise 15lb DB
2. Alternate shoulder with sandbags
3. Merkins
4. Front raise rotations
5. Upright row with bands

Circuit 3
Run around fudge factory
1. Dumbbells plank rows 30lb DB
2. Sandbag front squat
3. Arnold press 15lb DB
4. Band rows
5. Squat press with band

Circuit 4
Run around fudge factory
1. Jump rope
2. KB swing 45lbs
3. Single leg mountain climbers
4. Jump rope
5. Lateral stepping with band 4 count to the right 4 count to the left

dogtown took us out in COT and another successful Chicken Shack workout in the books.

Until next time…….

YHC

Flipova