- 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
WARM UP
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
Squat
Triceps press
Bent over row-R
Bent over row-L
(Lap)
Screwdriver
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
(Lap)
MARY
Deconstructed Burpees w/ overhead press … progressive 1-5
American hammers (1 BB)
Monkey humpers w/ bells on flank
Flutters w/ triceps press hold
COT
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.