- Workout Date - 05/14/2015
- Q In Charge - T-bag
- The PAX - Gluten, Flow Rider, Brown Shorts, Slug, Under Hand, Duplo, Shiner, Youkillis, Cabin Fever, Seal, Quaker, T-Bag, Will Stafford (FNG) -8 Mile
- AO -
11 PAX (and an innocent FNG) curiously showed up to see what the VQ had in store. Little did they know that yours truly used a previous workout from Seal as a basis for todays beat down. (it is not plagiarism, I promise. I changed a few things) Let’s get to it:
The Warm-up:
Windmill x 10 IC
SSH x 10 IC
Mountain Climbers x 10 IC
The Workout
Mosey to the shed, get a coupon and circle up
Curls x 10 OYO
Over the head triceps x 10 OYO
Modified upright rows x 10 OYO
Over the head press x 10 OYO
Return coupon and head back to the warm-up spot
Count off to 8 and repeat (should have been 7, thanks to Brown Shorts for the correction).
At 6 locations around the parking lot, workouts are posted. Perform that workout until relieved by the person from the station before you, in relay form. (7 groups to run 6 stations with one group always running)
Station 1: Burpees
Station 2: LBCs
Station 3: Merkins
Station 4: Squats x 10
Joe Hendricks up steps
Squats x 10
Bear-crawl down steps
(Repeat until relieved)
Station 5: Lunges
Station 6: People’s Chair
7 MOM
Various ab workouts with a few of the PAX stepping in to lead
Announcements:
Jack-a-lope this Saturday
Color 5k this Friday night (down town TR)
Wren Flud Run – 30-May
Monday, 25-May – replace your F3 name with the name of a fallen war hero that you personally know of or know thru somebody
Dave’s run (Anderson University) 6-June
Prayer Requests
Keystone’s son (Noah?) having surgery today
Duplo’s sis-in-law (Paige) finds out tomorrow details on surgery to remove cyst.
Duplo’s dad (Bud) is dealing with prostate cancer
Duplo to find a place to live while building
Gluten’s Church – Trinity Pointe – pray for guidance and wisdom in the midst of a struggle
Quaker’s family dealing with the loss of 2nd dog