Fall Back at Gideons

  • Workout Date - 10/05/2022
  • Q In Charge -
  • The PAX -
  • AO -

8 men adjusted their clocks to ensure they could post at #GideonsHouse. I don’t think any of us were dissapointed.

The Thang

Warmup

SSH x25
Merkins x10 (slow ct)
IW x20
American Hammers x10

Mosey down Main St towards the stadium. Stop beside the new Church construction

Bear crawls and merkins (stealing this from @Houdini)
Bear crawl between curbs, with ascending merkins, up to 7

Continue the mosey down Main St., stopping at Wardlaw St. for me to explain 4 Corner Escalator
Perform called exercise at each corner (starting at 5 reps, increasing by 5 at each stop)
Corner 1 – Wardlaw & Rhett
Corner 2 – Rhett & Oneal
Corner 3 – Oneal & Main
Corner 4 – Main & Wardlaw

Rd 1 – Heels to Heaven (5, 10, 15, 20)
Rd 2 – Al Gore w/ Reverse lunge
Rd 3 – Merkins
Rd 4 – Freddy Merc’s

Line up on Main St – we’re gonna #IndianRun back to the House. #GreatSMRtraining

Once back at the house, partner up
P1 – 10 pullups
P2 – LBC’s until P1 tags you
flapjack and repeato for a total of 5 rounds

6MOM / Mini Q School
I reminded everyone the proper way to announce an exercise and count in cadence. Then we all took turns Q’ing one exercise.

COT / BOM

Notes from the gloom:
– Leave it to @HardHat to take an innocuous comment about “jerking it too fast” into #Lockerroomtalk
– @Halfpipe er…… @QuarterPipe got moving on the 4 Corners, especially Rd 3 with the merkins
– @Inspector Gadget sounds like he’s running in flip flops
– @HardHat needs to attend Q School on 11/15
– @Protractor was killing the pullups #beast

Announcements
– Toys for Tots – 11/10 at Bons Secour Arena – Launch at 0530 (park across the street behind the Furman Company)
– Hope Relay 11/12. Can sign up day of the race. Come out to support @RickyBobby
– Q School at #MainThang on 11/15 – launch at 0515
– Turkey Day Convergence 11/24 at Legacy. Launch at 0700. Flay has the Q
– @Caviar still has a few spots for his Smokey Mtn Relay team (partnering with Gideons House PAX. If you don’t want to run, you can support the team either financially or drive one of the vans.

Prayers
– @Reacher’s ex-wife
– @HardHat’s brother and sister in law come home soon

See ya in the gloom…..

Iceman