Back to the Basics!

  • Workout Date - 10/21/2016
  • Q In Charge - Spackler
  • The PAX - French Toast, Double Winsor, Inspector Gadget, Bill Nye Science Guy, FNG (Strawberry Fields Forever)
  • AO -

6 Pax showed up for a beatdown today at Dawg Pound. We also had an FNG show up for the pain!


SSH, IC x 20
IW, IC x 20
Arm Circles to get those shoulders ready!
ATM’s, IC. Maintain that plank position until I say recover.

Mosey up the swamp rabbit trail to sunrift for some step ups x 15 each leg.


Partner up. One man runs while the other does the exercise.

B. Burpees x 50. Mumble chatter begins here!
O. Overhead press x 100
M. Merkins x 150
B. Big Boy Situps x 200
S. Squats x 250

Get a 10 count, then jump into some 11’s with Dips and Derkins on a wall.

Almost lost a guy here by passing out. Mosey back to AO for COT



Welcome FNG!
Just finished the F3 golf tournament
5K in Anderson at Civic Center for Hiko (K9 dog). F3 Poodle was his trainer. 7:00am start

Prayer Requests:

Spacklers wife and kid having issues
French Toast mom in car wreck. Needing help with a vehicle
Double Winsor’s son Clip On having knee surgery.

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