75 and Balmy (no, not the Q, the weather – I’m only 65)

  • Workout Date - 10/04/2019
  • Q In Charge - Cheese Steak
  • The PAX - Peekaboo, PunchList, SwampGinney, StrangeBrew, SoccerMom, CockPit
  • AO - Pitchfork

Tank Top Friday was called but only one pax sported a WB.  What in the world?

Mission / disclaimer


Lap x 1

SSH x 15

Through the tunnel x 15

HB2S x 15

Arm circles – fwd/bkwd x 15

Popeye Punches x 10

Monkey Humpers x 15

MAIN THANG (bells unless indicated)

Shoulder shrug

Pointing dog

Kneeling Captured curl

Bent over flyes 

Foot Weighted BBSU

Mountain Climbers (no bells)

Overhead press


Triceps press

Bent over row-R

Bent over row-L



Standing hammer curl

Altng front deltoid press

Rev LBCs

Prone bench press

Prone triceps press

Plank Jacks (no bells)

Side prone flyes

Merkin row-alt R&L

Rev Lunge

Standing side raise



Deconstructed Burpees w/ overhead press … progressive 1-5

American hammers (1 BB)

Monkey humpers w/ bells on flank 

Flutters w/ triceps press hold


Continued prayers are requested for Peekaboo’s father-in-law

F3 Whisper is putting together a Pitchfork team for the P 200.

SsoccerMom: 2nd F today at Tacos and Mas on Woodruff Road

PunchList: Making Strides Against Breast Cancer 5K will take place Sunday October 8th.  Ryan Homes is said to be doing matching donations.

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