- Workout Date - 11/15/0005
- Q In Charge - Slug
- The PAX - Cabin Fever, Seal, Shiner, Keystone, Swift (WB), Boomhower, Flo Ryder, Gluten (WD), Brown Shorts, Slug
- AO -
YHC rolled into the Powder Keg this morning at 5:15 to scope out a spot for one of our exercises. Usually, several people are onsite before the workout to “light the fuse” but today, it was just me. Once I found what I was looking for I rolled back to the parking lot. By this time it was 5:25 and still no one was there. I thought to myself, is this Wednesday? Where the crap is everyone? Finally at 5:27 the cars started rolling in. A total of 10 men for the PAX this morning on a nice 52 degree morning with clear skies, perfect for spotting those beloved flyovers! Here is what went down:
-SSH x 30 IC
-Monkey Humpers x 10 IC
-Merkins x 10 IC slow count
Mosey to shed to collect coupons
-21 Guns w/ 5 sec. Hold for a 5 count between positions
-Bent over lat pulls x 15 IC
-Upright rows x 10 IC (this one caused a lot of mumble chatter, note to self, block is to flipping hard to hold for this exercise!)
-Triceps extensions x 15 IC
Rinse and Repeat (substituted upright rows for squats x 15 IC
Mosey to upper parking lot
-Begin with 20 squats at end of parking isle
-Lunge walk to center parking lot
-Lunge walk back to start
Rinse and Repeat
Mosey to picnic shelter – Since today is my 2.1’s birthday, I wanted to put the icing on the cake and finish off the legs with a real smoker!
-Bring Sally up with squats (Lots of pain here after all the lunges!)
That was fun, now lets do it again!
-Bring Sally up with calf raises
During both of the Sally exercises we experienced a flyover. So 20 burpee penalty.
Now time to stretch the legs with an Indian run around the building, once around the building Jail Break back to the SF.
-Isolations crunches x 15 IC each side
-5-16 is the Jackalope. still time to sign up
-5-1 Swamp Rabbit Friday night 5K, $6 to sign up (with tee shirt). Seal is doing it.
-May Wren Flud Run. Seal, Cabin Fever, Brown Shorts & Slug plan to run it. Anyone else want to join get a team together.
-1st Saturday workout at Walmart went well. Plan to do this once a month on a rotating Saturday basis. Next month will be on the 2nd Saturday, June will be the 1st Saturday, etc… All other Saturdays still at Marathon.
-Need a Q next Thursday at Powder Keg. If you have never Q’d before step up!!
-Keep Brown Short’s family in your prayers with his Uncle passing away. Several family members having a hard time.
Always a pleasure to start my morning out with an outstanding group of men.