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!

Warm-Up:

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.

The THANG:

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

COT:

Announcements:

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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