- Workout Date - 12/11/2015
- Q In Charge - Whisper
- The PAX - Johnny Five, Brownie, Thumper, Foot Loose, Homeward Bound, Affordable Care Act, Tedediah, ATM, Whisper (YHC)
- AO -
9 PAX ventured out into the gloom for a dumbbell/kettle-bell beatdown. This was a one-sided workout, namely the back side.
Warmup:
30 Windmill IC. Some mumble chatter here looking for the end. Needed to be sure backs were loosened up.
20 Hillbilly IC
Mosey to the speedway with weights
The Main Thang:
Rounds 1 & 2
20 DB WoodChoppers IC each side. The PAX were enthused, especially since these were double-count.
Supposedly good for your golf swing.
run a lap and repeato
Rounds 3 & 4
20 DB Swings IC. Full travel till arms are by your ears.
10 DB Manmakers OYO. Including the rows, this is a back workout.
run a lap and repeato
Belt level and above were adequately strained at this point. Change focus.
Gluts and hams were next.
Rounds 5
Time for a Pole Dance.
PAX have right hand on a sidewalk pole and right foot off the ground.
20 DB Dead Lifts + Bulgarian Split Squat IC
then switch and do the left side.
Run a lap. Running low on time so no repeato.
Round 6
Finish by smoking the calves.
2 min of Toe Hops
Mosey back for Mary
Enough time left for a few Turkish Getups
20 LBC IC
COT
Walker
Bambi’s M
Skylar
Gregg Gibbons
Foot Loose – family member
Justin
Always a pleasure gentlemen. I would not go out there to do this alone.
Thanks for being there.
SYITG