- Workout Date - 10/21/2016
- Q In Charge - Mint Julep
- The PAX - Hulk Smash (Respect), Celion Dion, Miyagi, NYOPT, Deflated (Respect), Dr. Phil, Road Trip, Sammy, Whisper (Respect), Soccer Mom, Harbaugh (Respect), FNG Squeegee, Mint Julep (YHC)
- AO -
With the World Series right around the corner YHC wanted to bring a baseball flavored workout to Pitchfork. In the gloom Lucky 13 Pax got to experience YHC’s take on F3 Baseball.
• Warm Up
o SSH x 20
o Windmill x 15
o Burpee x 10 OYO
o Take a lap around front track
o Pax count off and head to their starting base
o Each group does a designated exercise at each base, 25 reps each and move to next base
o Groups lunge walk from Home to 1st, bear crawl 1st to 2nd, lunge walk 2nd to 3rd, bear crawl 3rd to Home after reps done at each base
Home – 25 DB Renegade Rows
1st Base – 25 DB Squats
2nd Base – 25 DB Fly presses
3rd Base – 25 DB Shoulder Presses
o 4 rounds total – 100 reps of each exercise total
• Time for some more so Partner up
o P1 – DB curls; DB Tri Extensions AMRAP
o P2 – run to end of parking lot and back
o 2 Rounds each
o Plank variations – ~4 minutes straight
o BBSU x 20 OYO
And he’s out!!!
o Welcome FNG Squeegee – Army vet, 4 kids between 17 and 7 months (WOW!), owns a window cleaning service, squats lower than any human should be able to…Welcome Squeegee!
o Dine out for Mom’s 10/27
o F2 lunch today at Dish Out
o Spinx run fest 10/29
o My Little Brony’s son Drake and family
o Miyagi’s son skating accident
o All prayers that were unspoken
As always it was a pleasure leading such a great group of men today, until next time! God bless.