- Workout Date - 08/18/2015
- Q In Charge - Biofreeze
- The PAX - No Strings Attached, Grr, Bambino, Blades, Footloose, itunes, Belfort
- AO -
YHC has been planning this work-out for some time…an inexpensive way to add some weight to the work-out
15 SSH IC
7 Scorpions IC to each leg (plank position, kick one leg up into the air then pull the knee to the opposite side chest and repeat)
10 merkins oyo
25 squats oyo
To the back of YHC’s car to pick up 2 water-filled milk jugs per pax
Up to the amphitheater for box jump dora (box jump to each level but on the odd number levels, perform that number of box jumps…1 for level 1, 3 for level 3 up to level 7 then finish with one last box jump up to level 8)
My milkshake brings all the boys to the yard….or something like that. Following exercises with the use of the milk jugs:
100 reverse flies in standing
300 chest press/pec flies…box jumps and the flies are taking too long so called an audible for chest press instead – gotta keep moving!
Carry jugs to the picnic shelter:
25 straight leg dead lifts oyo
Jack Webb: 1 shoulder press with 4 tricep extensions up to 5 presses and 20 extensions
Drop the jugs, YHC needs a break
Jog to the island (magic treehouse as Footloose calls it)
Lt. Dan: 1 squat to 4 lunges up to 5 squats and 20 lunges
Find a partner and a bench swing for swerkins around the pond: 10 swerkins with a lap around the pond followed by 10 more swerkins then meet at the steps for Joe Hendricks towards the picnic shelther
10 v-ups oyo
15 Freddie Mercury IC
LBCs for the last 45 seconds….and I’m spent!
Nice work, fellas!
COT: many prayer requests shared for health and healing of family members and friends, healing of marriages and family situations, healing of injuries. There is a lot of despair and fear in the world around us, and this morning was an excellent opportunity to grow in the second F – to carry each others’ burdens and to lift them to the Almighty. Stay strong in this world through your faith and be a beacon of hope where there seems to be none…..