- Workout Date - 10/04/2023
- Q In Charge -
- The PAX -
- AO -
21 Frozen Rabbitts planted er/uh propped up two shovel flags and got work for Snowdens Audible Merkin Mary Q…..
SSH x 10
Picking up Grass x 5
Pair up and 10 Pain Stations were spread across the Tennis Courts, Basketball Court and playground.
Squat Jumps x20
Woodchops x10ea side with 15lb dumbells
Shoulder Raises x30 with 10lb dumbells/PVC pipes filled with sand
Lunges x10ea leg
Bentover Back Flys x20 w/ Brick in each hand
Calf Raises x20
Battle Ropes x20
Pull Ups x10 & Kettlebell Swings X10
Bench Dips x20
Chaos quickly followed as Snowden expected about 12 PAX and 21 showed up. Most got through 1 round of these, but we had to Audible and headed to the baseball field for the Merkin Mary. #baseballfieldisSnowdensbackupalways
Merkin Mary: #coiningownphrase
15 Merkins behind homeplate sprint to right field fence and do 20 LBCs, Sprint back to homeplate. Plank and wait for rest
15 Werkins behind homeplate sprint to center field fence and do 20 Russian Twists, Sprint back to homeplate. Plank and wait for rest
15 Diamond Merkins behind homeplate sprint to left field fence and do 20 Leg Throws, Sprint back to homeplate. Squat and hold, arms in air, wait for rest #flaysfavorite
Rinse Repeat 3x
Mosey back to Tennis Courts: Alternate lunges and frog jumps across 5 tennis courts then do 1 minute of calf jumps. #moaningwaspickinguphere
Flutters x15 #someonesaidthatsall
Flutters x 10 #whatyagetforasking
Windshield Wipers x6ea side
1min of stretching
-Pain station workout I believe would be a great MOAB workout as 21 was just to hectic. Really appreciate the PAX bearing with me as I audibled! #liveandlearn
-Holla going out to Hootie, Danica, Bartman and E.C. for joining us at Gower…
-Welcome back Hugenuts, haven’t seen you in a while #kotters
-Lifting up Sempers close friend and step daughter of Flay/Snowdens boss who joined our Lord this past week. Long struggle with cancer.
See ya in the gloom…….