- Workout Date - 12/02/2023
- Q In Charge -
- The PAX -
- AO -
9 PAX avoided the call of the warm fartsack and showed up for a cool, crisp Friday friendly beat down from yours truly. Here is what occurred!
QIC: ⚽️Mom
PAX: ATM, Sammy, Homeward Bound, Whisper, Pine Tar, Look Out Below, John Denver, Dr. Phil, ⚽️Mom
Warm up:
SSH x20
Merkins x20
Hillbilly x20
Thang:
Grab your weight and mosey to the track.
Weights down and Indian run 2 laps.
Curls x20, Tricep extension x20, Shoulder press x20
Dragon walk about 15 yards to track and run a lap
LBC x20, Flutter x20,
Reachers x20 #crowdpleaser.
Lunge walk to track and take a lap
Curls x20, Renegade rows x20,
Calf Raises x20
Dragon walk to track and run a lap
Fifer Scissors x20, V up/roll up x20,
Heels to Heaven x20
Run a lap
Burpees x10, weighted squats x20, Renegade rows x20
Run a lap
Back to the flag
2 minutes of Mary
Chillcut crunches x10
Plank side crunches x10 each side
Done
COT:
Announcements:
Millennium Blue Falcon May 14
Whisper running for adoption tomorrow in Sugar Creek.
Prayers:
ATM friends to church
Hulk travels
John Denver M pregnant and in pain
Unspoken prayers all around
As always it was fun. I really enjoy working out with you weirdos! Have a great weekend