Open the Flood Gates

  • Workout Date - 08/04/2014
  • Q In Charge - Bartman
  • The PAX - Longbottom, Hardhat, Floppy, Wiki, Snowden, Banjo, AnniOakley, Grit, Rooney, Gadget, Wrinkle
  • AO -

12 motivated guys rolled out of the fartsack and put in their daily downPAINment

First exercise is…..SmurfJacks x 10
Merkins x 10
LCB x 15
IW x 20

The Thang:
Mosey down to the elementary school searching for a playground. At the playground partner up. Partner 1 run to the bench and back, Partner 2 does as many reps as possible while partner 1 is running. Rinse and repeat until exercises are completed:
Pull Ups x 50
Derkins x 100
Dips x 150
PAX circles up on the basketball court will everyone finishes up.
Plank Exercises

Mosey back to #thegate for the Beast
Run around #thegate completing 6 reps, of the below exercises, at the 1/4, 1/2 and 3/4 markers, circle aroundthe drop off and repeat.
Fairy Jacks
Perfect Squats
Core exercises will the PAX gathers back into a group.

Flutters x 20
LBC x 20

Naked Moleskin:
Great AO with tons of potential.
Awesome to see Grit out there putting in the work even though he isn’t 100%, #motivating

Greer launches this weekend, Longbottom and Erector have the Q! Big Bang in Gur
Powder Keg on Monday, Marathon Church

Prayers and Praises:
Prayer request go out to Wrinkle and his family as they deal with the stresses of life in general.
Prayers go out to Snowden as he travels down to be with his Mom and Dad who are struggling physically.

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