- Workout Date - 10/04/2023
- Q In Charge -
- The PAX -
- AO -
With temperatures up and the gloom in full force, 32 PAX showed up to get their downPAINment on.
The Thang:
SmurfJacks x 22 #iknewthiswascoming
IW x 22
LBC x 25
Continue to lift Spicoli with 10 Burpees
Mosey to the playground for PAINstations, split up into 3 groups. Group 1 = dips x 15, Group 2 = Werkins x 10 (Wide arm merkins), Group 3 = Pull Ups x 5
Rinse and Repeat x 6
Tale of the Tape:
Dips x 90
Werkins x 60
Pullups x 30
Mosey halfway around the park looking for a perfect Beast posting…..found it. Hard right towards the other side of the park.
Beast
Run to the first tree 6 reps, run the to the second tree 6 reps, run to the third tree 6 reps, run to the top of the track. Rinse and repeat on the way back down.
Exercises:
SmurfJacks
Merkins
Jump Squats
Hootieable to lift Spicoli with 10 Buprees, make that 20!!
Slayed the BEAST by sprinting to the top of the track and back down. (Retread was hauling !@# up that hill!!)
6MoM:
YHC thought it would be a good idea for TBC to lead 6MoM seeing that he is on the IR…mistake!!Flutters for ever!! I lost count
Slutters/audible we cannot do another flutter or slutter
LBC x 30
Mosey to the base of the hill for some modified Jacobs Ladder:
Squat Jumps at the bottom x 1
PAX links arms and walks backwards up the hill #eclovesthis (he had a smile on his face!)
Air Lunges at the top x 1
Rinse and Repeat x 6 with 1 leg was walk up forwards
Scoop suggest that we go swimming, couldn’t make that happen but we did pair up and give piggy back rides around the lake.
Partner 1 carries partner 2 for 2 light post, switch and partner 2 carries partner 1 for 2 lights. Rinse and Repeat until the teams get back to the steps.
Dips while the PAX completes the trip around the lake.
Mosey behind the fern for one final prepping prior to Championship Saturday.
PAX splits into 2 groups:
Group 1 Jack Webbs x 4
Group 2 Scull Crusher x 10
Rinse and Repeat with inverted shoulder touches in the place of scull crushers
COT:
Shout out to the FNG’s…great work!!
YHC legs are smoked
Inspired by Murdock’s sermon/eulogy on Thursday! One of the most impressive things I have ever seen!
Announcements:
Final Men’s Roundtable this Wednesday Grace Church Downtown Campus, we are looking to have live teaching…Can’t miss!!
Dec 14th Christmas in Mauldin – Bring canned goods for the Mauldin Elementary Backpack program and get a BBQ dinner and fellowship. All ages are welcome.
Dec 14th Toys for Tots drop by at Mac’s Speedshop from 12 – 4pm