Another Day at the Office

  • Workout Date - 09/28/2022
  • Q In Charge -
  • The PAX -
  • AO -

8 Swamp Rabbit PAX rolled out of the fartsack, planted the VSF and clocked in for a #beatdown in the balmy #gloom.

The Thang:

Fast mosey down Main Street to Falls Park for warmup
SSH x30
Merkins x10
IW x25

Fast mosey down the river a bit for a merkin pyramid:
Perform 1 merkin then half way down hold for 5secs
Pyramid to 5, then repeato #harderthanitlooks

Mosey across the Bridge over the River Reedy for suicide/LBC combo (in the old brick building)
Half the PAX did suicides (x10) while the other half did LBC’s (amrap)

Short mosey to the walkway for She Hate Me
Set 1 (5mins)
Bulgarian Squats x10(each leg)
Wide Supine Pullups x10
Peter Park x10(each leg)
#crowdpleaser1
Set 2 (5mins)
Jumping Lunges x10(each leg)
Narrow Supine Pullups x10
Parker Peters x10(each leg)
#crowdpleaser2

Mosey to the grassy area by the stage for:

Plank You Very Much
South-Cacka-Lacky Railroad
Plank Shoulder Touches x20, repeato
CCV x15 (each side)
Plank Twists x10(each side)

6MOM
Bicycle x20 IC
Dead Cockroach x10 IC
Flutters x20 IC
Rosalita x20 IC

COT
Great workout today. Love seeing FNG’s come out to the weekday workouts #commitment
Speaking of FNG’s – good work by both guys this morning. The workouts don’t get easier, you get stronger.

Announcements
– Shout out to @Bartman and @Hootie who performed an #impromptu F3 workout in Indianapolis this morning (with an FNG) #F3iseverywhere #flyingheadlock?
– Still got a few slots open for the Blue Ridge Relay @One Direction is the Q
– HDHH this afternoon at Ale House Woodruff Rd (5:15)
– Get your kettle bell order in @Iceman is the Q
– If you’re not on twitter, what are you waiting for? #allthecoolkidsaredoingit

AYE

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