Gameday beatdown at Powder Keg

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  • Workout Date - 09/17/2016
  • Q In Charge - BOGO
  • The PAX - Al Borland, Bongo, Brown Shorts, Clarinet, Seal, BOGO (YHC)
  • AO -

Six PAX posted for an early-edition 6AM beatdown on a mild Saturday morning. Four other men (Quaker, Gluten, Carl’s Jr, and Duplo) opted for a run. They were joined by 2 others (Whittle and Whoopee) for the regularly-scheduled bootcamp at 7AM, bringing the Keg total to 12 for the day.

Warm-up/Mary

  • Windmills – 10 IC
  • Imperial Hillbillies – 10 IC (This is my final attempt at making this a thing. We did it as an 8 count. It was weird. It’s now retired.)
  • SSH – 20 IC
  • Flutters – 30 IC
  • Dolly – 20 IC
  • Freddie Mercury – 20 IC
  • American Hammer – 20 IC

The Thang

Mosey by the block pile on the way to the picnic shelter.

1:4

Pull-ups – Dips

  • 1 pull-up, 4 dips
  • 2 pull-ups, 8 dips
  • 3 pull-ups, 12 dips
  • 4 pull-ups, 16 dips
  • 5 pull-ups, 20 dips

Deep Block Squats (Down on 5 count, hold for 5, up) – Box jumps

  • 1 squat, 4 box jumps
  • 2 squats, 8 box jumps
  • 3 squats, 12 box jumps
  • 4 squats, 16 box jumps
  • 5 squats, 20 box jumps

Derkins – Tricep extensions w/ block

  • 1 derkin, 4 tricep extensions
  • 2 derkins, 8 tricep extensions
  • 3 derkins, 12 tricep extensions
  • 4 derkins, 16 tricep extensions
  • 5 derkins, 20 tricep extensions

BBSU w/ block – American hammer w/ block (single count)

  • 1 BBSU, 4 American hammers
  • 2 BBSU, 8 American hammers
  • 3 BBSU, 12 American hammers
  • 4 BBSU, 16 American hammers
  • 5 BBSU, 20 American hammers

Body Builders – Lat pulls w/ block

  • 1 body builder, 4 lat pulls
  • 2 body builders, 8 lat pulls
  • 3 body builders, 12 lat pulls
  • 4 body builders, 16 lat pulls
  • 5 body builders, 20 lat pulls

On the way back to the block pile, we were graced by a #flyover. 10 burpees! Return blocks and mosey behind the church to the steps at the bottom of the parking lot.

Joe Derk

Joe Hendricks up each of the 3 sets of stairs. Every time your feet hit a stair do a derkin. Crab walk between stairs. This was a definite smoker and persuaded YHC to audible the rinse and repeat.

Mosey back down to the bottom of the steps.

Regular Joe

Same as before minus the derkins. Burpee broad jump in-between. After this, we were all seriously gassed.

Mosey to the basketball court

Lateral Cone Hop Suicides

  • 10 lateral cone hops.
  • Run a suicide (foul line, half court, foul line, full court).
  • Rinse and repeat (5 total)

Mosey back to the flag. Time.

COT

Announcements

  • Hyco 5k – 10/22 – Anderson Civic Center
  • Hope Relay – 11/12 – Kroc Center
  • Whittle’s Birthday is Sunday.

Prayer

  • Brown Shorts’ mom is home from the hospital. They’re waiting a few weeks for the swelling to go to down in her kidneys before the make determinations on stents, etc.
  • Lots of families around struggling in marriage. Pray for them and fight for your own.
  • Gluten’s family has some big decisions upcoming. Pray for wisdom and peace.

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