Back to the basics

  • Workout Date - 11/07/2016
  • Q In Charge - Slap Chop
  • The PAX - Zip It, Golden Sombrero, The Fridge, Wilson, Stuart Smalley, Slap Chop
  • AO -

6 men gathered in the gloom to welcome Golden back to the Burbs. The weather was brisk and the men were eager so we got right to it.

Warmup

Side straddle hop x 15

Mountain climbers x 10

Slow-count merkins x 7

Arm circles front & back

Lap around the block to get the blood flowing

Let’s Pump

The PAX each grabbed two bricks and ran down to the school. We positioned ourselves in Turn 1 of the MRES parking lot track and prepared for some Dora fun. One man exercised while the other ran hard around the track.

100 merkins with a brick row

200 calf raises

300 overhead presses with the bricks

After everyone finished, we moved into a Lazy Dora. One man held the bricks parallel to his body while the other man worked.

20 Al Gore reverse lunges

20 curb hoppers (quad count)

20 LBC 3.0s

We went through that twice and then ran with our bricks back to the church. We had just enough time to finish up with some Freddie Mercury before the buzzer sounded.

COT

The Burbs Q calendar is open so get in there and sign up! We’ve seen some of the old guard returning and would love to see that continue. Radar, 00, Pumpkin Spice, Posh, Castaway, Big Short, Footloose, BARTMAN – come see us!

Reminder to attend the Toys for Tots convergence on the 10th. Preblast here: http://f3nation.com/2016/10/30/pre-blast-3rd-annual-toys-for-tots-convergence/

Reminder about the Thanksgiving convergence.

Prayers for our nation and ourselves as the election approaches.

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