GS now stands for Get Swole!

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  • Workout Date - 04/11/2019
  • Q In Charge - Mac
  • The PAX - NYOP(R), Zebco, Mrs Pots, Peekaboo, Strange Brew(R), Church Lady(R), Cyclone, One Direction, Beamer, Mayo, Mac
  • AO - Golden Strip

11 Pax got their daily dose of betterment courtesy of YHC this morning at Golden Strip. As YHC did a little recon this morning before 3rdFbefore1stF he discovered a beautiful track and a blacktop area attached hiding around back. The swirling snakes in YHC’s head started to swirl and what came out was a merkinfest that would make Chuck Norris proud.

The Weather: `60ish? and Real Nice

THAT'S REAL NICE CLARK! | image tagged in that's real nice clark | made w/ Imgflip meme maker

The Thang:

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker x 30

Windmill x 20

Lil baby arm circles x 10 each way

mosey around back to the YUGE track


Bulgarian ball buster x 15 each leg OYO

Morning Wood x 10 each side OYO

Merkinators x 10 OYO

Run a lap around the track

Burp and Merk

Image result for burp meme

Start with a burpee with a single merkin

Add a merkin each rep until you get to a burpee with 10 merkins

Run a lap

Rings of Fire (Cause they burn, burn, burn)

Split into 2 groups of 5 and 6

Circle up in plank position

First Pax does 5 merkins and runs around circle back to plank

Next Pax does merkins, etc until all pax have done the merkins

Rinse and Repeat with 10 and 15 reps.

Rinse and Repeat with Air Chair/Squats x 5/10/15

Mosey around the track

8- count man makers in cadence meets simon says x 10

Image result for simon says meme

Do a fast pace lap around the track and then a slowsey back up to the parking lot for….


This is a quick paced set of exercises rotating from plank to on your 6

It went a little something like this:

(All IC with 10 reps)

Shoulder Taps


Newton’s Cradle

American Hammer

Peter Parker plank

Freddy Mercury

Parker Peter

Heel touch to V-up





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