- 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
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.