Pour Some Sugar On Me

  • Workout Date - 12/16/2016
  • Q In Charge - Dr Phil
  • The PAX - Sammy, Benign, Deflated (RESPECT!), Elsa, Hulk Smash (RESPECT!), NYOPT
  • AO -

A few weeks turned into a few months and all of the sudden it had been quite awhile since stepping up to Q. The Q spot always pushes me outside of my comfort zone in a way that forces me to grow, so I appreciate the opportunity to lead. I also appreciate you gentlemen braving 24 degrees in the gloom to see what a single dumbbell workout might entail.

 

TClaps to Deflated for joining us this morning. He is about 4 weeks post reconstructive elbow surgery and can do NO upper body work, but came out in frigid weather for a little bit of the 1st F, and a healthy dose of 2nd F…. which inherently strengthens the 3rd F. We’re pulling for you to be back out in full force soon my brother.

Warm Up

SSH

Arm Circles

Overhead Claps

 

Thang

John Cusak with single dumbbell to speedway and partner up.

  • PAX 1 Rocky Balboa for 45 sec
  • PAX 2 Lay on edge of sidewalk and do dumbbell pullover AMRAP for 45 sec
  • Switch until 3 sets of each are complete

 

John Cusak with single dumbbell to swings

  • PAX 1 15 Swerkins
  • PAX 2 Goblet Squat AMRAP
  • Switch until 3 sets of each are complete

 

John Cusak with single dumbbell to blacktop

  • PAX 1 Karaoke Run holding single dumbbell out in front of sternum with 2 hands (down and back twice)
  • PAX 2 Burpees with no weights AMRAP
  • Switch until 3 sets are complete

 

John Cusak with single dumbbell to hill

  • PAX 1 backward hill holding single dumbbell out at 90 degree angle (3 trips up and down)
  • PAX 2 lunges with single dumbbell AMRAP
  • Switch until 3 sets are complete

 

Mosey back to flag for MARY

  • 2 sets 15  Mountain Climbers
  • Windshield Wipers while holding single dumbbell
  • Box Cutters while holding single dumbbell
  • Sit dumbbell on its end between feet and move to 6 inches back and forth over the top on each side of the dumbbell

COT

  • Gideon’s House bfast 12/21….may be clown car leaving from Stonehaven
  • My Little Brony’s son and family
  • NYOPT’s pastor’s wife

 

Always a pleasure gentlemen. There is no better way to start the day.

SYITG

Dr Phil

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