- Workout Date - 10/30/2015
- Q In Charge - Whjsper
- The PAX - Homeward Bound, Dr. Phil, Sammy, FNG Ben (Digit), Washer, Officer Poncherello, Whisper (YHC)
- AO -
7 PAX ventured out into the gloom for a dumbbell/kettle-bell beatdown. There was a plan afoot for a one-sided workout, namely the back side.
Warmup: 30 Windmill IC 20 Hillbilly IC Mosey to the speedway with weights The Main Thang: Rounds 1 & 2 20 DB WoodChoppers IC each side. These were a crowd-pleaser as promised. Focuses your attention on the lower back and lats. Supposedly good for your golf swing. run a lap and repeat Rounds 3 & 4 20 DB Swings IC 10 DB Manmakers OYO run a lap and repeat Upper back was adequately strained at this point. Change focus. Guts and hams are next. Rounds 5 & 6 Time for a Pole Dance. PAX have right hand on a sidewalk pole and right foot always off the ground. 20 DB Dead Lifts + Bulgarian Split Squats IC then switch and do the left side run a lap and repeat. Round 7 Finish by smoking the calves. 1 min of Toe Hops Mosey back for Mary By force of habit we did 1/2 Turkish Getups with DB till almost out of time 20 Boxcutters IC COT ACA's adoption preparation. Hulk's brother recovering. Homeward Bound's 11yr old niece. YHC's dad Always a pleasure gentlemen. I would not go out there to do this alone. Thanks for being there. SYITG