Backstreet Boy One Fiddies……

  • Workout Date - 09/23/2016
  • Q In Charge - Dr Phil
  • The PAX - Pine Tar, Deflated (Respect!), Hulk Smash (Respect!), Whisper (Respect!), Earthmover, Name Your Own Price Tool, Soccer Mom, Benign (FNG Welcome!)
  • AO -

Dumbbell Friday in the PF gloom brought out 9 PAX this week including 1 FNG….welcome “Benign” !!!! YHC attempted to livin’ up the atmosphere with some tunes but what was intended to be a mixture of genres that would appeal across generations from “Hate” to “Respect” turned into a random playlist that was not so random and dished out a little to much boy band sounding hip hoppish tunes. Sorry gentlemen… will improve.


  • SSH X 20
  • Hillbilly X 20
  • 5 Burpees OYO
  • Lap around parking lot


Partner up for One Fiddies 

  • PAX 1 performing the lift while PAX 2 sprints 30 yards and lunge walks back. Flapjack until 150 reps are reached of each exercise below:
  1. Hammer Curls
  2. Tricep Extexstion
  3. Dumbbell Flies while in a bridge position
  4. Forearm Curls while in a plank position with wrist hanging over curb

Merkin Musical Chairs

  • PAX pulled the circle in tight and sat their dumbbells down shoulder width apart. The lightest set of dumbbells was removed from the circle leaving an open “chair.” Each PAX got in a plank position in front of their dumbbells. We did 4 merkins and then rotated to the right to the next set of dumbbells. Repeato 4 times. After the 4th rotation, the PAX picked up the dumbbells they landed in front of and did 10 shoulder presses. The PAX that landed in the open “chair” had to do burpees until all other PAX completed shoulder presses. Compete 2 rounds of this.

Partner Up for Standing American Hammer (passing dumbbell to partner with each twist) 

  • 4 sets of 1 minute alternating the direction of the dumbbell handoff

Lap around parking lot


  • Freddy Mercury X 20
  • LBC’s X 20
  • Flutter X20


  • Road Trip VQ next Thursday at TOT
  • Pine Tar VQ next Tuesday at PF
  • Gideon’s House Saturdays at 6:00
  • F3 Golf Tournament Oct 20
  • Dine Out for Mom Oct 27
  • Sphinx run fest Oct 29

Prayer Request

  • Peyton (stage 4 cancer)
  • unnamed PAX with marital challenges
  • Peace in Charlotte and across country

I appreciate you guys allowing me to work a couple of new ideas into the workout this morning. Its always a pleasure to work alongside you and your community in the gloom always provides great perspective to the start of a day.


Dr. Phil

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