Muscle Up, Dora – It's Updyke and 1040's Anniv Q

  • Workout Date - 05/07/2015
  • Q In Charge - Updyke (Harvey) and 1040
  • The PAX - Latka, Old Yeller, Squeal, Updyke, Satisfry, Epee, Homeward Bound, Scuba Steve, Phil Dunphy, Mr. Winslow, DENIED, Garth Bieber, Castaway, FNG Von (F3 - Old MacDonald) , Bluegill, Weedwhacker, Bubba Gump, Debit, LIBOR, 1040 (YHC)
  • AO -

Perfect conditions in the gloom for a good ole fashioned Main Thang beatdown.  Updyke gets us started with:

Warm Up:
SSH x 20
IW x 20
Burbee Box jumps x 10 OYO  #aggressive

The 1st Thang:
Mosey (updyke mosey) down to the beautiful Liberty bridge. Partner up for Dora (size DNM). Partner runs the liberty bridge.
100- Merkins
200 – Double count flutters
300 – LBCs
Plankorama while we wait for all PAX to finish up

The 2nd Thang
YHC takes over the Q from here.
Mosey to bridge on Main St for 1 min of People’s Chair #hurtsogood
Mosey to Greenville News building
Partner 11s – Muscle Ups & Perfect Squats
(Ex: P1 does 10 Muscle Ups while P2 does 10 Squats.  Then P1 does 1 Squat and P2 does 1 Muscle Up)
55 Muscle Ups & Squats per person.  T-claps to LIBOR for crushing some Muscle Ups.
Give us a 10 Count Winslow…… Winslow?  Apparently Winslow was still doing Muscle Ups on the other side of the GN building, but that cannot be confirmed.

Mosey to amphitheater for an ode to Updyke and YHC’s first post – Tabata.
20 seconds on, 10 seconds off
3 rounds of Merkins
3 rounds of Lunges
3 rounds of Russian Twists
Mosey up the stairs to the Shovel Flag

Plank while we wait on all PAX  #watchyour6
Freddie Mercury x 15 IC
Heels to Heaven x 15 IC
Rosalita x 16 IC
LBC x 20 IC

F3 Leadership Forum
Donald Trump coming Saturday – gotta make sure the streets are clean
Epee – Fencing

Updyke led us in prayer using this verse:
Ephesians 4:31-32 “Get rid of bitterness, rage and anger, brawling and slander, and all other forms of malice. Be kind and compassionate toward one another, forgiving each other, as Christ God forgave you.”

It was an honor to work out with you guys.
See you in the gloom,


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