PowderKeg Speedway

  • Workout Date - 07/06/2015
  • Q In Charge - Brown Shorts
  • The PAX - Keystone, Swift, Quaker, Steamer, Gutshot, Flow Rider, Gluten, DuPlo, Youkilis, Brown Shorts
  • AO -

The day after a holiday and no one on the Q. Since the NASCAR race went into the wee hours of the night I decided to borrow a race theme workout. 10 men would be making laps around the church parking lot.

Warm Up

SSH, squats, MC, IW all x 20 IC

Marathon Speedway

Partner 1 does 10 hand release pushups, 10 jump squats and repeat til Partner 2 returns.

Partner 2 run a lap around top tier of parking lot.

Repeat for 3 rounds adding an extra tier each time around.

Circle up. Flutters x 20 IC, LBC x 20 IC

Repeato for three more laps each but stay on top tier this time.

Circle up. LBC x 20 IC, Flutters x 20 IC

Repeato for 3 more laps each on top tier.

Circle up. Flutter x 20 IC, LBC x 20 IC


Boxcutters x 15 IC, reverse BC x 15 IC

Oblique crunches x 20 left and x 20 right, reverse crunch x 20, plank shoulder touches x 20 all in cadence

Jailbreak back to the flag for COT.


July 18 Doodle 5K “F3” discount code still good. Wear your gear. F3Dads July 18 in Anderson.


Poodle health problems, Tiny Dancer at Scout camp, Gutshot got his PhD, Brown Shorts’ M and 2.1 on mission trip in Calgary and others from TPC, Swift mission trip, DuPlo’s dad, Mike Thompson guest speaker at TPC (strength in the Word of God even when our bodies are weak)

Always a pleasure to join the F3 men in the GLOOM!

Brown Shorts

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