Erectors Belated Sphincter

  • Workout Date - 09/09/2014
  • Q In Charge - Erector
  • The PAX - Alfred, Wally, Blue Hawaii, Play Doh, Grrrr, Carl Lewis, Re-Run (FNG Adam Ratje "Ri-ch-ie"), Wi Wi, BioFreeze, Flowerfluff, Danika, Mab Mab, Hardees, Bib, Johnny 5, Professor Plum
  • AO -

17 PAX including 1 FNG got out of the fartsack and headed to The Station for Erectors Circle of Suck.  Post workout #mumblechatter from the PAX coined it “The Sphincter” and henceforth it shall be named.

Warm it up Chris

SSH x 20, Merkins x 10, High-Knee Jumps x 10 OYO

The Thang

Mosey to split staircase for 11’s

Prison Squats – Bottom, Merkins – Top

Mosey to the Amphitheater for Erectors Circle of Suck A.K.A “The Sphincter”

1 team starts at bottom of Staircase A, other team starts at top of staircase B

The circle consists of Joe Hendricks up staricase A, Lunge Walks across the top stopping in the middle for a 5 diamond Merkin break followed by bear crawl down staircase B.  Travel along the bottom consisted of the Duck Walk with a break in the middle for 10 Workins.

Rinse & Repeat (Round 2) #mumblechatter

Rinse & Repeat (Round 3) #mumblechatter #mumblechatter

The Sphincter name came from a brother in the PAX that noticed the inordinate amount of time ones sphincter was inverted while executing Erectors Circle of Suck.

Mosey (if you can) back to the circle

6 Minutes of Mary

Ab-slicer (30 seconds of exercise followed by 30 mountain climbers for 6 minutes)

Exercises:  Russian Twists, Flutters, LBC’s, Dead Cockroach, Roselita’s

Oh yeah and had to finish with 20 Erectors and through in 5 One Leg Erectors on each leg at the end.



Leave a Reply