- Workout Date - 10/07/2016
- Q In Charge - Longbottom
- The PAX - Inspector Gadget, FNG- Jeff Reed (All right, All right, All right), "the" Hardhat, Earth Mover, French Toast, Spackler, Food Stamps, Castaway, Posh Spice, Pumpkin Spice, Noonan, Gambit, and Longbottom
- AO -
After a tough couple of days it was nice to get back into the gloom and get my mind off the lose of my sister. I would like to send a message of thanks for all the prayers this week. Nice to know we have such a great network of pax to lean on when the going gets tough. #Cancerisabitch and it affects us all. Go, hug your friends and loved ones and appreciate the blessings that they are in your life.
THE THANG (Pearls on a string)
-SSH x 20 / Preditor Jacks x 15 / Superstars x 10 / LBC x 20 / Air hump-sigle flutters 10ct x4 (need a name for this) / SC Merkins x 10
Mosey to shrift parking:
-Lt. Dan part 1: 1 to 5 (1:4 squats and lunges) / 20 big boy sit-ups
Mosey to start of SRT: Suzanne was 47 when she beat cancer to move on to a better place!!
-Grab some wall for 47 dips
Mosey to TRUMC Parking Lot: The church I grew up in and the current church of my big sis (she loves her church!)
-Lt. Dan part 2: 6 to 8 (6:24 up to 8:32) / 20 big boy sit-ups / modified air humpers (2legsx10, ea. legx10) / Dolly x 20
Mosey up SRT
-Lt. Dan part 3: 9 to 10 (9:36 to 10:40) / 20 big boy sit-ups
Mosey up SRT
-group 1 grab wall for 25 x dips
-group 2 do 15 merkins- the switch
Mosey back down SRT (short jog)
-Jack webb to 6 and back down / 20 big boy sit ups
Mosey down SRT (short jog)
-Grab wall for 25 dips
-big boy sit-ups
-time to do 47 reps of something- 15x predator jacks
Mosey to sunrift parking lot
-17 x predator jacks (IC) –
Mosey to Gateway park parking (the start)
-15 x predator jacks (IC)
Welcome to the #coastalrefugees from Bluffton (Gambit & Food Stamps) and Charleston (FNG Jeff Reed- all right, all right, all right). Sorry for the lack of creativity, YHC just stuck to some favorites this am, but i am sure you feel it for the next couple of days. Lt. Dan never seems to disappoint! The weather is nice and perfect for work outs in the gloom. Reach out to new guys and to ones that have not posted in a while. No excuses to get out and get better.
Announcement- F3 Golf tourney coming up on Oct. 20. Gideon House will be looking to change workout day due to a change in schedule at the house, so lookout for announcements and twitter updates. Possible team race with Gideons House F3’ers- keep your ears open.
Prayers: for all those affected by Hurricane Matthew (first responders and residents). For YHC family and we grieve the loss of my sister Suzanne! #cancerisabitch
Thankful for the opportunity to lead and to be led!