- Workout Date - 10/26/2015
- Q In Charge - Longbottom
- The PAX - Banjo, Uber, Slum Lord, Floppy, Neunen, and Longbottom
- AO -
6 men entered into the starting gate but on 5 exited. Our elder statesmen at #TheGate (Banjo) came in on only one good leg. As pulled in, he rolled down his window to let us know he was not the full Banjo (more like a ukulele). Since he made the effort to exit the fart sack he should give it a try. Made it a quarter of the way into the work-out a decided not to push it mush more. Much respect for trying when you know one of you tires are flat!
SSH x 25 IC
IW x 20 IC
4 ct slow Merkins x 10
LBC x 25 IC
Boxcutters x 10 IC
Squats x 20 IC
Lap around AUMC
The Thang- 1:4 exercises
1 Fairy Jack : 4 Smurf jacks (up to 5 and back down)
Mosey to blocks and grab your favorite one!
Modified Jack Webb
1 block merkin : 4 overhead block presses / 4 block curls (odd merkin do OHP, even merkins do curls) up to 6 and back down
Run around AUMC
1 Heels to heaven : 4 dolly’s- up to 5 and back down
LBC x 30 IC
Run around AUMC Head to vehicles for some more 1:4 fun
1 single Leg Romanian dead lifts (1 mean on each leg) : 4 dips- up to 5 and back down
Mosey to blocks
1 block Squat to 4 curls- up to 5 and back down
Run Around AUMC to upper parking lot
Erector Medley (Air Humpers)
Two Leg Erectors x 15 IC
Single leg Erectors x 10 IC (ea. Leg)
LBC x 20 IC
Flutters x 20 IC
10 Burpees OYO
Respect and prayers for all the pax running in the Spinx this weekend. Make us PROUD!! Mens small group bible study on Tuesday mornings @ 6:35 Broadway Bagel. Prayers to all the unspoken concerns.
As alway, it was a privilege to lead and follow!