After the flood

  • Workout Date - 08/11/2014
  • Q In Charge - LongBottom
  • The PAX - Chum, Wiki, Floppy, Zorro, Re-bar, Longbottom
  • AO -

6 pax rolled out of the fartsack to better themselves on this humid muggy Monday morning after a weekend of rain and flash flooding in G’ville.  Hopefully we will see the sun sometime this week!

The Thang

SSH x 20 IC

IW x 20 IC

Squats x 20 IC

Merkins x 10 IC

Arm raises x 20 IC

LBC x 20 IC

Run around AUMC to get those leg warmed up and circle back up at the hill

11’s on the parking lot hill: Merkins at the top & squats at the bottom (1:10, 2:9….10:1)

Mosey to LFE and run around track to play ground for pain stations

10 x pull ups

15 x Merkins

20 x dips

Do 3 sets with a lap around the track between each

For those done early run another lap around track. Then do Dip and hold till all have finished

Mosey back to the parking lot: on the way run backwards, lunge walk, and side skip!


LBC x 20 IC

Air humpers x 20 IC

Flutters x 20 IC

lower body Russina twists x 10 IC

Back scratchers x 20 IC

10 Burpee’s OYO

Praise / Prayers

Chum’s friend has babies (twins) coming early.

To all affected by the flood this past Saturday night

All those unspoken prayers and praises

Announcements:  Michelin 5 K this Saturday: time to set a PR!  Greer “The Station has been launched, in a big way.  Join us every Saturday.


Again a pleasure Gentlemen

LB out!


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