- Workout Date - 10/16/2014
- Q In Charge - Crooked
- The PAX - (8) Brown Shorts, Crooked, Domer Simpson, Gluten, Iceman, Poodle, Quaker, and Roid
- AO -
At PowderKeg, we are used to Gluten coming in on two wheels at 5:30am. This morning was no different. Wait, I take that back. Gluten must have only had one wheel today. We have a new PowderKeg record of 19 minutes late – showing up at 5:49am – or, in other words, he Glutened us. Gluten missed warm-up, 2 Johnny Cashes, 2 sets of 7s, and 2 sets of triceps/presses Glutening us. Love ya Gluten and your Glutening.
Warm-up
20 side straddle hops
15 imperial walkers
15 mountain climbers
15 rock hoppers
Mosey to brick pile
Set of 7s
20 tricep curls
20 chest presses
Johnny Cash (5 bicep curls/straight arm)
Johnny Cash (10 squats/seated squat)
Set of 7s
20 tricep curls
20 chest presses
Mosey and WELCOMING OF GLUTEN GLUTENING US
Partner work – 500 LBCs/running uphill
Johnny Cash (10 dead cockroach/6 inches)
Geicko walk 15 feet then sprint
Johnny Cash (10 merkins/plank)
Lunge 15 feet then sprint
Mosey to picnic table
Set of 11s (dips/derkins)
53 box jumps (age of Gluten) – little known fact, I almost merlot on own Q after 11s and jumps
Announcements
Anderson Launch this Saturday 10/18
10/26 at 2pm Empathy Lunch – email Crooked to RSVP collins.neal@gmail.com
11/1 from 4-8pm F3 Fall Party BBQ – Contact Iceman – $5 per adult, kids free, bring side dish
11/8 at 8:30am ManUp meet at 7/11 off exit 32. Gun shoot at Gray Court. $5 per person. Contact Roid or Poodle