IG exports the Liberty 500 to the Dog Pound

  • Workout Date - 03/04/2016
  • Q In Charge - Inspector Gadget
  • The PAX - Caliendo, Earthmover, Susan Boyle, Double Windsor, Clip-on, Spackler, JK +2, Inspector Gadget, FNG - Fabio Perez - Harlequin
  • AO -

YHC rolled into the Gloom a minute or two late and discovered a new visitor to this AO, Susan Boyle and an FNG.  The FNG is a co-worker of Spackler’s and pushed thru a pretty tough workout for a first-timer.

YHC decided to bring the Liberty 500 to the Pound for the first time ever.  I was originally introduced to it at Matinee and the Liberty Bridge is the running distance used there. The parking lot was used for the Pound.

For those that have not experienced it,  the 500 is 5 exercises done for 100 reps, done in a modified DORA style.  The modification is that each PAX maintains his OWN count, it is not cumulative.  The partner only determines the intervals of running that break up the exercises.

Warm-Up: 

SSH IC 20

Merkin IC 20

Mountain Climbers IC 20

Squats IC 20

Little Arm Circles – Forward IC 20

Little Arm Circles – Backward IC 20

Big Arm Circles – Forward IC 10

Big Arm Circles – Backward IC 10

The Thang:

The above mentioned Liberty 500 was done with the following exercises:

Merkins, Squats, Lunges (single count), LBC’s, Arm Raises OYO 100 each

Mary:

Flutter IC 20

Dolly IC 20

Rosalita IC 20

Heels to Heaven IC 20

COT:

Announcements:

Mud Run on April 30. BRR teams forming, F3 5 year Anniversary party tomorrow in CLT. Gideon House graduation coming in April for Cheney.  HOG Day with Homes of Hope is being planned now. HOG DAY is May 2.

Prayer requests:

J&K + 2’s co-worker that lost his mother and recently his father and brother. Walker Phillips, GCOD and family.

BOM:

YHC led us out in prayer.

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