Supersets at Accelerator

Intro:  This evenings edition of Accelerator was all about arms and shoulders, with super-sets. 4 HC’s turned into 16 men for a thorough upper body smoke session.

Disclaimer:  Given. 2 FNG’s.

Warmup: TTT, arm circles

Thang: Grab 2 blocks and 2 bricks and circle around the pullup bars.

Each exercise has a primary, secondary, and tertiary position. When you can no longer perform the exercise from the primary position, drop back to the secondary position, then to the tertiary position. All exercises are OYO, but keep moving.

Pullups – do as many pullups as you can, then hang for as long as you can, then do Carolina drydocks.

Curls – use two blocks, then 1 block, then 2 bricks.

OHP – use 1 block, then 2 bricks, then LBAC’s.

WW1 Situps – use 1 block, then 2 bricks, then LBC’s.

Pushups – derkins, then merkins, then block presses.

Tri Extensions – use 1 block, then dips on block, then 2 bricks.

BTTW – bttw mountain climbers, then mountain climbers, then plank.

 

Mary: Flutter kicks x25

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: “The Spirit given to you by God does not make you timid, but gives you power, love, and self-discipline.” 2 Timothy 1:7

Moleskin: Grits is a one-man F3 recruiting machine, EHing 2 more FNG’s. Welcome Thumper (AKA Jon Knowles) and Rollin Stone (AKA Max McLaughlin). Men, this was a tough workout for your first appearance. They don’t get easier – you get stronger! Make sure you come back.