He's Back

  • 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.


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

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.



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