Brought to you by …..

  • Workout Date - 04/29/2016
  • Q In Charge - Whisper
  • The PAX - Footloose, Pet Stain, John Denver, Thumper, Short Barrel, Homeward Bound, Tedediah, Hulk Smash, ATM, Bambi, Sammy, Affordable Care Act, Whisper(YHC)
  • AO -

13 PAX ventured out into the gloom for a dumbbell/kettle-bell beat down. The plan for this WO started with YHC thinking we have not done much concentrated chest work in a while, so flies were on the list. Then my daughter mention the quirky rep progression she had seen at crossfit. Quirky is good, especially at Pitchfork. So here we go.
Warmup:
25 Seal Jacks IC. These still count even if your arms and legs are not in sync.
20 Hillbilly IC

Mosey to the speedway with weights

The Main Thang: Brought to you by the numbers 21, 15, 9 and 3

Rounds 1
21 Man-makers. An instant crowd pleaser. Early mumble-chatter is good.
21 Flies laying on your 6
21 Big boys w/ dumbbell
run a lap and
repeato w/ 15 reps each
run a lap and
repeato w/ 9 reps each
run a lap and
repeato w/ 3 reps each
run a lap and plank for the 6

Rounds 2
21 Overhead tri-presses
21 Gobblet squats
21 LBC w/ dumbbell
run a lap and
repeato w/ 15 reps each
run a lap and
repeato w/ 9 reps each
run a lap and
repeato w/ 3 reps each
run a lap and plank for the 6

A round 3 was on the wenkie for wood-choppers, curls and lunges but we were out of time. Some seemed glad for this.

Slow dragging stroll back for Mary
Enough time left for a few Turkish Getups. These require coordination and effort. Several PAX were running low on both at this point. So only 2 each side.
Freddy Mercury x15 IC
Dolly x25 IC

COT
Hands on Greenville at Gideon House
Harris in hospice care
Phillips family

Always a pleasure gentlemen. I would not go out there to do this alone.
Thanks for being there.
SYITG

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