- Workout Date - 09/02/2014
- Q In Charge - Spongebob
- The PAX - Iceman, Kamikaze, Punchout, Grit, Big Tuna, Bartman, Banjo, Urkel, Snowser, Bubba Gump, Satisfry, TitleMax, Updyke, Erector, Domer, Goggles, Shanon Faulkner, Pedialite, Malpractice, GCOD, Stewie, Holla, Hootie, Risky Business, Maverick, Hardhat, Ahnold, Earthmover, Caviar, Highlights, Graceland
- AO -
**Since I didn’t want to risk using a copyrighted image, just imagine something clever…like Bartman with a Twitter egg for a head (he needs to get a picture)
32 men traveled from near and far to catch a glimpse of the man, the myth, the legend….EC. They unfortunately arrived to learn that the shirtless wonder would not arrive and they would have to settle for an unprepared and fully clothed Spongebob.
Thanks to everyone for the patience as I made up the workout. Hopefully it didn’t seem too all over the place and you felt like you got a great workout in!
WarmUp
30 X SSH
20 X IW
10 X Burpees – OYO
The Thang
Mosey to the alley-way between Grace church and parking deck
Lunge Walk entire Alley-way to get the legs warmed-up! (YOU THOUGHT YOU WOULD GET A SPONGEBOB Q WITHOUT SOME UNNECESSARY LEG WORK?)
– Eastside visitors were reminded as to why they don’t come to this part of town anymore
Mosey to the parking deck above the bus station
4 Corners/11’s (but 16’s)
At each corner, do a combo of 2 exercises that totals to 16 (but drop and add 1 at each corner)
16 Merkins
15 Merkins, 1 Squat
14 Merkins, 2 Squats
13 Merkins, 3 Squats
And so on…
Plank after 8:8 so the PAX can regroup…
CONTINUE UNTIL 16 Squats
Totals: 136 Merkins/136 Squats
On the 6’s for some ab work while everyone finishes
30 High-knee jumps OYO
Mosey back to the bottom of the Alleyway #makingthisup
Duck-walk Half way up (begin mumblechatter grumbling)
Bear Crawl other Half
Ab work in Grace Church Parking lot while everyone finishes
Mosey back to Home base
Grab a bench/wall for Dips
10 X Dips on YHC’s Count #niceandslow #feeltheburn
6MOM
I don’t remember the counts but we did enough of:
Erectors
Rosalitas
Dolly’s
Naked Moleskin
– MainThang is splitting on 9/9 to help control numbers. There will now be a 5:15AM workout and a 5:30AM workout on Tuesdays and Thursdays #continuouslyproblematic. We need Q’s, so go ahead and start signing up!
– F3 Anderson starts 10/18 – EH all the guys you know in Anderson. If you know of possible AOs, let Spongebob know
– F3 Connect starting 9/18 @ lunch – It’s a great way to connect professionally with the PAX and get your networking done
– The Valley 3rd F @ Tupelo Honey @ 11:45. This week is Romans
– F3 Simpsonville Launches 9/8 at the Clock Tower on Monday’s
– F3 Spartanburg Splitting to Upward sports facility on 9/20
– Prayers for our brothers and all doing BRR this weekend
– Prayers for Sherpa who is leaving for Nepal because he’s fantastic and wants to save the world! Good luck!!!!