The weather was brisk but clear for a coupon Friday beatdown, with myself, Big Daddy, on Q.

Started out with required disclaimers, which elicited chuckles from the crowd and some mention of people meeting behind dumpsters in Philly.

Warmup: Side straddle hop (cadence), weed pickers (cadence), arm circles (cadence, but no circle arms), laying cross legged stretch , then mosey.

The thing: Supersets of two exercises (ie. each exercise done in rapid succession with rest after the second exercise), 2 to 3 rounds, with a final round to failure, then mosey.

Superset #1

Man Makers – 15/10

Plank Jacks – 15/10

Man Makers to failure

Mosey ending in the skate park

Superset #2

Weighted step up (per leg) – 15/12/10

Back on bench, weighted hip thrust – 15/12/10

Back on bench, weighted hip thrust to failure

Mosey around apartment loop

Superset #3

Zombie press – 15/12/10

Chest Press – 25/20/15 (last set was narrow grip)

Zombie Press to failure

Mosey sprint up hill

Superset #4

Elevated foot lunge squat (per side) – 15/12/10

Weighted sumo squat – 15/12/10

Weighted wall sit to failure

Mosey – half slow, half as fast as you’d like

Superset #5

Standing shoulder press – 15/12/8

Bent over row – 20/15/12

Press or row to failure

Mosey

Superset #6

Elevated toe touch – 20/15

Heel touch – 20/16

High plank to failure

COT: What brings joy? “The joy we feel has little to do with the circumstances of our lives, and everything to do with the focus of our lives.” Prayers for Dora’s neighbor.