- Workout Date - 05/12/2015
- Q In Charge - Duplo
- The PAX - Hook & Ladder, Seal, Cabin Fever, Tea Bag, Slug, Duplo
- AO -
6 men emerged from the gloom this morning for my first Q. Hopefully I didn’t mess anyone up too bad with my cadence counting!! Thanks to Hook and Ladder for bringing a truck load of concrete block – greatly appreciated.
Warm-up
Imperial Walkers
SSH
Lunges
High Knees
The Thang
Grab a block from H&L’s truck
- 7’s reverse curls OYO
- Triceps Extensions– 15 IC
- 7’s regular curls OYO
- Triceps Extensions – 15 IC
Mosey to a picnic shelter
- 11’s Dips and Muscle-Ups
Mosey back to Flag
15MoM
Do each exercise for 30 seconds. Rinse and Repeat 3 times.
- ¾ sit-ups
- Russian Twist
- Back Scratchers
- Freddy Mercury
- Boat/Canoe
- Side Plank Hip Dips (Each Side)
- Heels to Heaven
- Elbow-to-Knee (Each Side)
Mosey to the Covered Bridge
Grab a truss and hang there stretching those abs out. Hang until time is up.
Announcements/COT
Jackalope – 5/16, Wren Flud Run – 5/30, Dave’s Run @ Anderson U. – 6/6, Doodle Trail 5K – 7/16
Prayers for Duplo’s Sister-in-Law that has an upcoming surgery.