Pitchfork Changing of the Guard

  • Workout Date - 06/28/2019
  • Q In Charge - PineTar
  • The PAX - CheeseSteak (2R), Whisper (R), Road Trip, Benign, Soccer Mom, Cock Pit, Turban, Peekaboo, Lt Dangle, Bambi, YHC
  • AO - Pitchfork

YHC pulled in on 2 wheels for my last day of Site Q duties.  A lucky 11 PAX kicked the fartsack in the jimmy and came to Pitchfork to witness the changing of the guard and receive a beatdown normally reserved for 2 separate WO’s, but were crammed into 1!  Let’s get the show on the road!

YHC took the first half

WARM UP

SSH x 30 IC

Hillbillies x 20 IC

Monkey Humpers x 15 IC

10 Burpees OYO

THANG

Mosey to speedway for some tabata action.  9 exercises with weights – 45 seconds on 15 seconds rest –

1 – Reverse lunges, 2 – Flutter kicks, 3 – calf raises, 4 – BBSU, 5 – chest flies, 6 – goblet squats, 7 – American Hammer, 8 – bench press, 9 – lap around speedway.  Rinse and repeato.  (Despite no need for counting, mumble chatter was very sparse)

Part Deux – brought to you by new Site Q Peekaboo.

Mosey to basketball court and partner up.

Round 1 – one PAX bear crawls out and back – other PAX = iSO curls amrap.  Flip flop

Rd 2 – one PAX lunch walk / other PAX tricep extension amrap.  Flip flop

Rd 3 – one pax inch worm / other PAX bentover rows.  Flip flop

Rd 4 – broad jumps / upright rows.  Flip flop

Rd 5 – lunge walk / curls.  Flip flop

Rd 6 – lunge walk / triceps extensions. Flip flop

Mosey to flags for 6 MOM

MARY

Flutter kicks x 25 IC

LBC’s x 30 IC

Freddy Merc……err, no, faithful bell rings and time’s up.

ANNC – Q sign up schedule now available on google sheets app (thank you Mac).  It is pinned to his twitter page.  Use it.

Prayers for safe travels for YHC’s M and 2.0 who are in San Diego for soccer, and for all those traveling this holiday, and for this wonderful country we live in.

NM – 3.5 years in, 1 yr of site Q and still going strong.  You all have made it a good habit that’s hard to kick.  Thanks for being there waiting on me.  I sincerely appreciate the weirdos at PF who keep it real…..weird.  Peace Out!  Give Peekaboo your respect and sign up to Q!!!  SYITG

 

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