Knowing we had a couple of PAX with lingering injuries and that it was looking like thunderstorms were likely YHC decided to do another 0.0 slow burn beat down. Emphasis was on slow lingering reps to increase the exertion factor. It worked like a charm.
Disclaimer and explanation of the plan given.
SSH, Weedpicker, Sun Gods, Imperial Walkers
For most exercises the rep count was 10, on a few we did 15
Merkins (Again slow was the key – think 5 count down and 5 count back up) Apparently the crew was feeling the burn by rep 6 or so – it sounded like it anyway.
Lunges, Pickle Pushers, Squats, Jlows, WW2s, Wide merkins, etc.
Then we went to get some one handed coupons for
Curls, shoulder presses, rows, some ground work with shoulder exercises presses, side arm extensions etc. (all again done slowly and methodically to maximize the exertion of each rep)
Finished with Mary.
No coffee but a good COT and a MOC from YHC regarding supporting each other, and our familes, 2.0s etc.