- Workout Date - 10/30/2014
- Q In Charge - Radar
- The PAX - Mrs. Doubtfire, 00, Billy jean, Slapchop, Stewart Smally, Zip It, Radar
- AO -
7 brave PAX came out for Radar’s Birthday Beatdown. We all shared in some of my personal favorite exercises. It was like a birthday party, but instead of cake and presents there were pull ups, sprints, and enough Joe Hendrix to last us all a while.
Warm Up
SSH X 10 IC
Prisoner Squats X 10 IC
Merkins X 10 IC
The Thang
Mosey to the elementary school for some playground fun.
Start off with a max set of pull ups followed by 3 rounds of Belly, back, feet.
Plank circle merkins – everyone planks while one PAX does 10 merkins, then the next, and so on.
Let;s do one more round of Belly, back, feet just for fun #crowdpleaser
Mosey back to MRPCA and head to the big stairs for some 7’s 5’s
Burpees at the bottom – Joe hendrix up the stairs – Peter Parkers at the top. 4 and 1, 3 and 2, 2 and 3, 1 and 4. #supercrowdpleaser for the record, 5 Joe Hendrix in a row is a lot.
Playing With Blocks
Everyone grab a block and perform:
curls X 10
OH Press X 10
Bent over rows X 10
Tri Extensions X 10
repeato X 3
Still time left so lets plank up and sprint the parking lot several times.
6MOM
Flutters
Rocky Balboas (leg throws followed by heel raises)
LBCs
Erectors
1-leg erectors
done
COT
Prayer Requests
Golden Sombrero and his family
Announcements
Fall Party this Saturday