An Oldie, but a Goodie…

10 pax circled up at Pitchfork with dumbbells in hand.  The pre-workout #mumblechatter focused on the cold snap after the warm week.  That quickly changed when YHC told the pax that anyone holding DBs less than 20 lbs could feel free to leave them at the flags.  Partner up with one pair of 20+ bells per pair.

Warm up – SSH x 30 IC, that’s it.  Pair up, let’s head to the track.

Thang – @Bambi requested that we go with a repeat workout that YHC Q’ed back in July, and who argues with the Deer?  So – repeat from July.

DORA 3, 2, 1 – 300 single arm dumbbell curls, 200 double arm shoulder presses, and 100 reverse curls.  While pax 1 works, pax 2 runs about 40 yards to the playground for max rep pull-ups or at least 10 reverse rows.  Flapjack until done.  Plank it up to wait on the six.

Merkin Trail of Tears.  Pax lined up in straight line in plank position.  Pax 1 crawls out, bear crawl to the other end and leads pax in a merkin.  Pax 2 crawls out and down and then 2 merkins.  Keep going until all pax have gone.  #shouldersmoker

Back to the flags for Mary – Dumb-BCs (LBCs with weight overhead) x 15 IC, Tempo LBCs x 20 IC, Rosalita x 15 IC, Ab Stabs (you gotta try these) x 10 IC.  #crowdpleaser #nocounting #justgrunting #maybesometears

That’s it.

Annc – Hulk BDAY Q in 2 weeks.

Prayers/Praise – Van Eyver family.  Greg Gibbons.  ATM dad.

Moleskin – great work by all today.  @HomewardBound misunderstood first exercises (#QFail) and did reverse curls.  #popeyeforearms.  You know it’s a tough workout when the #mumblechatter falls completely silent for a few minutes.  Only to be broken by @HulkSmash who informed YHC that he hates me.  Later clarified to hating the workout.  TClaps to @SoccerMom who was still knocking out good form pull-ups late in the workout when everyone else had transitioned to negatives, inverted rows, or just grunts.

Always a pleasure men.  SYITG next time,

ATM