Pitchfork Friday!

  • Workout Date - 08/26/2016
  • Q In Charge - Earthmover
  • The PAX - Iceman, Soccer Mom, Deflated (Respect), Sammy, Mint Julip, Whisper (Respect), Hulksmash (Respect), My Little Bronie, PIne Tar, Short Barrel, Harbaugh (Respect), Earthmover
  • AO -

YHC seized the opportunity to Q our regions lone “with weights” workout. In spite of much shakeweight talk I was able to come up with a shakeweight free extravaganza that all seemed to enjoy!

Warmup
weightless SSH while several pax arrive on 2 wheels
calf raises with weights
take a lap around the parking lot

Thang

Head over to speedway and partner up.
P1 run the speedway with your weights
P2 AMARAP curls Flapjack, rinse and repeat

P1 run the speedway with your weights
P2 AMRAP goblet squats Flapjack, rinse and repeat

P1 run the speedway with weights
P2 AMRAP push press Flapjack, rinse and repeat

Field sobriety test – walk the white line in road with weights at your side. Harder than it looked
Lunge walk back

20 curb step ups each side with weights

5 turkish get ups each side #whisper
20 sumo squats with weights

20 overhead press
10 one leg deadlift each leg

10 overhead press
5 one leg deadlift each leg

Walk back to start with weights overhead

Mary
Dollies with weight
BB situps
Flutters with weight
Dying Cockroach
Dollies with weight

Dunzo!

COT
Greer 2nd Anniversary tomorrow
Normal 6 am PF. 5 am pre-run if you’re so inclined
12 man BRR needs a runner. both teams need a driver
Gideons Saturdays at 6. If you’ve never come you owe it to yourself to be there
Prayers – Ice’s friend, Soccer Mom’s son, Peyton. All those unspoken requests
Hulksmash took us out

Awesome as usual! SYITG

EM

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