- Workout Date - 07/28/2014
- Q In Charge - Hard Hat
- The PAX - Solid 14 men with 3 FNG's - Footloose, Wrinkle, Rebar (Brett Harris FNG), Chum (Trey Covington FNG), Floppy (Corey Aliz FNG), Banjo Respect! , Zorro, Longbottom, WIKI, Widget, Punchout, Epee, Megaphone, Hart Hat (Q)
- AO -
Dynamic warmup thru parking lot and out on to the street(Frankenstein walk, butt kickers, high knees).
Mosey Around Lake Forrest parking lot/entrance drive to get that heart rate going. Watch out for those curbs.
Warm-up in Lake Forrest Playground area:
SSH in cadence x 25
LBAC (Little Baby Arm Circles) – 30 second each way
Merkins (IC) x 15 – Everyone on the hands and knees to try and find the Q’s phone that fell out during SHH. Found it.
Mosey to Aldersgate Softball Field – Watch out for those crepe myrtles!
Cacka-lacka-choo-choo – Compliments of the Skipper from our workout at the beach. Let me hear those Choo Choo’s – Repeato
Tunnel of Love – Split into two teams. Lot of Love for the Belly Crawl! – Repeato
15 Merkins OYO
Time to Combine the two above – Cack-lacka-over-under – Repeato
Lets Run some of that grass and dirt off – Mosey Around Church – We made sure to find every stair of which there are a-plenty.
Banjo 10 count which lasted about 30.
Time for some 11’s – We made it a little more difficult by adding a 50 yard run at the top of the Hill. Workins at bottom and diamonds at top . Q lost count while mumble chattering and ended up with a extra round.
Plank and then reverse plank with lots of one arm.
Slosey mosey back to top parking lot
Flutters (IC) x 25
Russian Twist (IC) x 21
Alphabet spelling with Legs – Q switched up the order (yes I do know the correct order and left out Y just so the PAX would ask Y.
10 burpees OYO for those brothers fighting cancer. Smoked!
Great second workout at the Gate. Kept that heart rate going for a solid 45 minutes! Love our new AO. Lots of room left to explore.
Prayer Requests – Nail Pop – Walker being brought out of induced coma, Footloose’s Mom upcoming exam, Tydre recovery.
Announcement – Graceland this Thursday at Grace Church on Pelham, Greer Launch on 8/9, 3F Bible Study every Wed 11:45 at Tupelo Honey (Café for Banjo) this week 4th Chapter of James
See you in the Gloom!