Bench and Block Work

  • Workout Date - 01/24/2017
  • Q In Charge - PineTar
  • The PAX - Deflated (Respect), NYOPT, Whisper (Respect), Gymboree (Respect), Pet Stain, Mint Julip, Commodore (Respect), Jenner (Respect), Boss Hogg, Road Trip, Benign, Easy Bake, Church Lady, Anna, Elsa, PineTar (QIC)
  • AO -

This work out was dreamed up after a couple Lagunitas Sucks Brown Shugga IPA’s, and I think the liquid was giving me strength at the time, but second thoughts half way through the actual work out. We started out with some of YHC’s favorite exercises on the benches out front, moseyed to the speed way and got our swoll on. I think those blocks had a couple extra pounds of water in them from the storms over the weekend. Oh well, that which doesn’t kill us, only makes us stronger…..here’s how it went down….

Mission – Nailed it
Disclaimer – Some actually thought I was a professional, so it was important to point out that’s entirely false

WARM UP
SSH x 25
Hillbillies x 25
10 Burpees OYO

THANG

Mosey to benches at front of school

11’s using Bulgarian split squats (shout out to Whisper)
and incline / decline merkins
I was rusty on the explanation, but basically:
1 SS left leg – 10 decline merkins
1 SS right leg – 10 incline merkins
Repeato down to 10 SS and 1 merkin in each direction
This is a real crowd silencer by the way….

Mosey to Speedway, pair up and get a coupon for a little Dora 123
1 pax works while other takes a lap

100 Clean and press overhead
200 bench press
300 curls

Mosey over to the wall for 2 minutes of people’s chair

Mosey back to flags for Mary and COT

MARY- –

Flutters x 25
American Hammers in cadence X 10
BBSU x 20, OYO

ANNC:
GHS Swamp Rabbit 5k and 1/2 Marathon – Feb 25
Dangler on 2/4
Drifter coming up
Need a Friday Q at PF

PRAYERS –
Commodore’s Dad – surgery coming up, fighting cancer
Deflated Brother Bobby – foot surgery, diabetes related
Church Lady’s M’s aunt – Stage 4 lung cancer fight
Whisper and Hulk’s friend Kathryn – fighting breast cancer

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