- Workout Date - 09/25/2015
- Q In Charge - ATM
- The PAX - Whisper (respect!), Hulk Smash (WD - Respect!), Sammy, Tedidiah, Bambi, Look Out Below, Third Base, ATM (YHC)
- AO -
8 pax rolled out of the warm, dry #fartsack and got better at #pitchfork this morning. As I promised on the tweeter last night, no pax melted in the rain. Here is what went down at the Pitchfork Speedway:
Warm up –
8-count burpees x 10 IC. #mumblechatter started immediately after the burpee-fest we endured thanks to Soccer Mom at TOT Thursday. YHC was not deterred.
SSH x 30 IC – side note, I love watching everyone’s faces when you don’t stop at the expected 25 reps.
Thang – Supersets – all pax start together, but go at own pace.
Round 1 – Merkins x 25, Shoulder Presses x (prescribed reps*), Goblet Squats x 20. Run a lap around the speedway. First pax back starts 30 count. After 30 count, repeato. We did 3 rounds of this.
Round 2 – Diamond Merkins x 20, Bent Over Rows x (prescribed reps), Lunges holding dumbells x 10 each leg. Run a lap around the speedway. First pax back starts 30 count and repeato. We did 3 rounds of this one.
Sally – 1/2 curls. “Sally Up” was top of bicep curl movement, “Sally Down” was 90 degree angle with weights so we never let the biceps rest. #smokedarms
Sally repeato – squats. TCLaps to the guys who did this with one dumbbell goblet style – I saw Third Base and LOB, not sure if anyone else did.
Time for Mary –
LBCs x 25 IC
Plankorama with some #twister moves (#crowdpleaser)
Crunchy Frog x 15 IC
Tedediah took us out in prayer.
Prayers for Terrie (pulminary issues) and John (blood clot)
Sign up for the Mud Run – Oct 3rd deadline
Always a pleasure men, cya in the gloom,
ATM
*There has been some #mumblechatter about guys bringing lighter weights still, so we changed up the reps. If you had 10lb db, you did 25 reps, 15lb was 17 reps, 20lb was 12 reps, and 25lb was 10 reps. This kept the relative load about the same.