- Workout Date - 10/03/2023
- Q In Charge -
- The PAX -
- AO -
The temperatures were perfect for a 10/20/30 beatdown, with a tour of downtown Greenville on the side. Three dudes met at the shovel flag to start their day off right.
Warmup:
SSH x20, IW x20, High knee steps x15
The Thang:
- Mosey to Liberty Bridge: Run to the end and back: 10 merkins; Run to the end and back: 10 merkins, 20 box jumps; Run to the end and back: 10 merkins, 20 box jumps, 30 LBCs; Plank. Mumble Chatter included a brainstorming session on ways to improve back pain #liftwithyourlegs (even at the water cooler)
- Mosey to Street outside Lazy Goat: Run to the end and back: 10 carolina drydocks; Run to the end and back: 10 carolina drydocks, 20 squats; Run to the end and back: 10 carolina drydocks, 20 squats, 30 airhumpers; Plank
- Mosey to Lazy Goat stairs: Run up and down: 10 smurf jacks; Run up and down: 10 smurf jacks, 20 mountain climbers; Run up and down: 10 smurf jacks, 20 mountain climbers, 30 russian twists; Plank. Satisfry informed the group his first date with his M on the patio of Lazy Goat #fullcirle
- Mosey to Reedy River Bridge: Run to the end and back: 10 pull ups; Run to the end and back: 10 pull ups, 20 lunges; Run to the end and back: 10 pull ups, 20 lunges, 30 flutters (in cadence…..actual count was 120 single count)
- Mosey to Starbucks stairs: Run up and down: 10 merkins; Run up and down: 10 merkins, 20 In & Outs; Run up and down: 10 merkins, 20 In & Outs, 30 LBCs; Plank
- Speedy mosey to the flag
- 2MOM –Freddie Mercury x15, Dollies x15
Announcements/Prayer Requests:
- Prayers of thanksgiving for Updyke and his M’s four-year wedding anniversary
- Prayers of thanksgiving for Satisfry’s mom and stepdad recently celebrating their 20th wedding anniversary
- Prayers for all of those in need over the holiday season
I thoroughly enjoyed leading this small group of guys through the workout. Although I have a solid friendship with Satisfry and 1040, my relationship with these guys strengthened as we pushed each other through the workout while laughing through the pain. #respect
-LIBOR