40 is the new 30….

  • Workout Date - 02/24/2017
  • Q In Charge - Dr Phil
  • The PAX - Sammy, Road Trip, Mint Julip, NYOPT, Pet Stain, Pine Tar, Soccer Mom, Easy Bake, Deflated (RESPECT!)
  • AO -

There were 10 total PAX present in the early morning gloom with dumbbells in tow to help YHC celebrate the beginning of a new decade tomorrow. I venture into my 40’s in better shape than I was when I entered my 30’s. By better shape, I don’t just mean physically, but also mentally and spiritually and that is in large part due to the accountability and camaraderie of the Pitchfork Weirdos…..so Thanks!! Now, let’s get invigorated….

Warm Up

  • Hillbilly X 20
  • Don Quixote X 20
  • Monkey Humpers X 15
  • Karaoke run to end of parking lot and back

The Thang

Pyramid

  • 10 Man Makers
  • 10 Jump Squats
  • 10 Lunges with dumbells (single count)
  • 10 Side Straddle Hop
  • 20 Wood Choppers (one side)
  • 20 Bent Over Row Butterflies (just go with it!)
  • 20 Straight Leg Deadlifts
  • 20 SSH
  • 30 Tricep Ext
  • 30 Diamond Merkins
  • 30 Dips on bench
  • 30 SSH
  • 40 Curls (sorry P90X)
  • 40 Shoulder Press
  • 40 Front Shoulder Raises
  • 40 SSH
  • Repeato in reverse order on the way down

Mary

  • 10 Big Boy Sit-ups
  • 20 Freddy Mercury’s
  • 30 Plank Jacks
  • 40 LBC’s

 

Announcements

  • Half Marathon tomorrow
  • Reedy River Run 4/22
  • Mud Run May 20

COT

  • Boss Hog’s son’s surgery today
  • Commodore’s Dad continued recovery
  • Pine Tar co-worker is now cancer free
  • Andrew Brunson
  • Advent Church

Thanks again gentlemen for venturing out today. It is always an honor to lead.

SYITG

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