- Workout Date - 10/21/2014
- Q In Charge - HOOTIE
- The PAX - Iceman, Lizard Man, Pedialyte, FNG Castaway, Houdini, Mr. Winslow, SpongeBob, Stuey, Graceland, Malpractice, Blowfish, Epee, Handy Manny, Punkin Spice, Buckeye, Holla, Screech, Latka, Posh Spice, Washer
- AO -
Alright, alright, so maybe some of you knew WHO the Mystery Q was Today! For those of you who didn’t got a workout surprise worth remembering or maybe forgetting!
21 PAX got out of the sack for a mystery Q #beatdown!
Warm UP:
15 Burpees OYO #crowdpleaser
15 In and Outs in cadence
30 High Knee Jumps OYO #BREATHE
Down and HOLD-1 minute
Count off in gruops of TWO for some Indian Run Fun!
Iceman, Lizard Man, Pedialyte, FNG Castaway, Houdini, Mr. Winslow, SpongeBob, Stuey, Graceland, Malpractice, Blowfish, Epee, Handy Manny, Punkin Spice, Buckeye, Holla, Screech, Latka, Posh Spice, WasherIndian Run from PC to Augusta Street
-HALT- 10 Merkins in cadence
Mosey down Main St. to LIBERTY BRIDGE
Liberty 300
Pair up for 3 exercises 100 reps each (one partner runs over bridge and back while other partner does exercise reps OYO).
-High Knee Jumps x 100
-Dips x 100
-LBC’s x 100
Plank up when finished for some DOWN AND HOLD
10 Burpees OYO (waiting for PAX to finish)
Slow Flutter–my count x 20
Mosey back up to Main over to Starbucks Steps for 11’s
-Ferry Jacks at the bottom
-Diamond Merkins at the top
Mosey across Reedy bridge to steps near PC for JOE HENDRCICKS
#longwayupbackwards
Circle up for some MARY
–20 Russian Twists in cadence
-15 Dollies in cadence (sitting up BTW) #hurtworsethanitshouldhave
Good work today MEN! Always fun putting it down at the MAIN THANG!
COT
-Welcome FNG Marco (Castaway) for joining us today! Find a workout near you and get moving!
-Prayers for Macho Man’s father and family, Golden Sombrero’s family health challenges, Prayers for Marty to deliver a speedy recovery from knee surgery, prayers for Latka’s friends who are in early stages of pregnancy.
-F3 connect–if you missed this month there is one in November-come out and check it out!
-0.0 Workout Mondays at PC 0530
-Anderson Launch a success 7 FNG’s–need Q’s and PAX to come on out to support the push+
-This Thursday 10/23/14 LET THERE BE MOM’s Charity—get out to local establishments to support the cause
-Fall Party November 1– in Iceman’s hood–$5.00 per adult and bring a side and drinks–RSVP Please
Over and Out,
-Hootie