Good Ol’ Fashioned Friday Beat-down

  • Workout Date - 05/16/2020
  • Q In Charge - PineTar
  • The PAX - Duggar, Punchlist, Look Out Below, Short Barrel, Sammy, Dr. Phil, Peekaboo, YHC
  • AO - Pitchfork

Weather’s warming up, I am headed to the beach and need to get swole, and it’s Friday – time to “rock the bells”!

Mission – Nailed it

Disclaimer – I am not a professional, nor do I claim to be – so modify as necessary and don’t hurt yourself.


SSH x 25 IC

Smurf-Jacks x 25 IC

Seal-Jacks x 25 IC

Hillbillies x 20 IC


Mosey to speedway and partner up for a DORA (social distance and don’t share weights!!!)  1 PAX does exercise, other PAX runs a lap, keep running count on exercises

50 Man-makers (with renegade rows) #crowdpleaser

100 OH Press

150 Curls

100 Goblet squats

50 Hand release merkins

Mosey to basketball court by gym

1 PAX does wall sit with weights held above head for 60 seconds while PAX 2 does bench press.  Flip flop

Next, 1 PAX does wall sit again, while PAX 2 does chest-flies for 60 seconds.  Flip flop.

Mosey back to flags for MARY

Capt Thor (with weight) up to 5/20

Flutter kicks (holding weight up) x 25 IC

Plank up for 60 seconds


Need a Q for Tuesday at PF


Our Country

Safe Travels

Peekaboo’s Father in Law’s health.

It was a pleasure to lead you all this morning – I am grateful for you guys coming out to share in the misery!  SYITG

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