11/13 PF

  • Workout Date - 11/13/2018
  • Q In Charge - Mint Julep
  • The PAX - Lt Dangle, Iceman, Hand Rail, My Two Dads, Hot 4 Teacher, Peek a boo, MJ
  • AO - Pitchfork

It was a nasty wet Tuesday at PF so only 7 brave soles kicked the fartsack in the nutsack and came out to get better.

Mission Statement – Nailed it

Disclaimer – still no idea what I’m doing



SSH x 25 IC

Mountain Climbers x 20 IC

Merkins x 10 IC


Thang 1


Pax 1

100 bench step ups

200 bench dips

300 mountain climbers

400 flutters

Pax 2 – 7 burpees then switch…drop burpees by 1 each round


Thang 2

30 sec on/15 sec off…7 people, 7 stations…rotate and repeat all exercises twice

Exercises – Incline merkins, DB Thrusters, American Hammers, Speed Ladder, Resistance Band pulls, Single leg squats, high knees



LBC x 20

Leg Raises x 20

Plank hold – 2 minutes


Announcements – Convergence 11/15 5:30 at Bon Secours, Thanksgiving convergence at Legacy  11/22 at 7 am, Ducable sometime, Turkey Trot Thanksgiving day

Prayers – Drake, Iceman work situation, H4T wife test results, Celine Dion’s M


Great work by all.  SYITG

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