Hakuna Matata…..except my abs are on fire!

  • Workout Date - 08/23/2016
  • Q In Charge - Dr. Phil
  • The PAX - ATM, Bambi, Mint Julip, Rasheed, Urban, Sammy, Hulk Smash (Respect!), Deflated (Respect!), My Little Brawny, Pine Tar, Road Trip, Church Lady, Pet Stain, Whisper (Respect!)
  • AO -

15 PAX entered the gloom with the exciting news that there would be very little running today!! Little did they know that getting in shape for 2017 Speedo season would start now. Mary can easily get lost in the gloom so we brought her front and center today to start and end the workout and put an emphasis on the core throughout. An ab routine is like a plate of food…..you know its good when everyone gets quiet….and so the mumblechatter faded.

Warm Up

  • SSH X 20
  • Monkey Humpers X 10
  • Arm Circles Front
  • Arm Circles Back

Mosey to Pitchfork Speedway

Circle Burp

A Full 6 Minutes of Mary (30 sec each with a 10 sec break)

  • Freddy Mercury
  • American Hammer
  • LBC
  • Flutters
  • Shoulder Touches
  • Windshield Wipers
  • Box Cutters
  • Bird Dog
  • Toe Touches

Get Coupons and Partner Up

Round 1

  • Partner 1 – Coupon Merkin (20 reps)
  • Partner 2 – Back Bridge position
  • 3 sets total

Round 2

  • Partner 1 – Lion King (15 reps)
  • Partner 2 – Plank position
  • 3 sets total

1 Lap around the Speedway with no weights and then put Coupons away

Mosey back to the flag and circle up beside partner

  • Partner 1 – Kick Ups
  • Partner 2 – Mountain Climbers
  • 2 sets of 30 seconds each

Repeat Mary routine from above.


  • “Experiencing God” Bible study at Waffle House on Woodruff Rd. Wed at 5:30 am.
  • Bible Study Wed Night at 7:00 at Java Bistro led by “Deflated”
  • Floppy Disk Bday Q at PF on Saturday
  • Pet Stain VQ at TOT on Thursday
  • Mint Julip VQ at PF next Friday
  • Convergence at The Station 7:00 am Saturday (2 year anniversary)

COT Prayer and Praise

  • Child named Peyton at Monarch Elem with stage 4 cancer
  • Church Lady’s neighbor’s son Reid with undiagnosed medical issue
  • Praise for Dr. Phil’s co-worker who is now cancer free

Gentlemen, it is always an honor to do work beside you in the am. Thanks for the opportunity to lead.


Dr. Phil

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