- Workout Date - 05/11/2015
- Q In Charge - Keystone
- The PAX - Swift, Quaker, Inspector Gadget, Underhand, Tiny Dancer (WB), Flow Rider, Youkillis, Slug, Cabin Fever, Brown Shorts, Shiner, Gluten (WD), Seal, Duplo, Keystone
- AO -
15 PAX posted to enjoy a workout that came to YHC last week while lying awake at 2:30 in the morning. YHC wrote it down the next day and put it aside for a future date (which came sooner than expected).
Warm Up
SSH x 25 IC, Merkins x 15 IC, MC x 25 IC
The Thang
Mosey to the coupon pile. 7’s (21 guns) followed by Tricep Extensions x 12 IC and Squats x 20 OYO. Then Balls-to-the-Wall with vertical press x 10 and another set of 7s, triceps, squats.
Mosey to the shelter. Pull-ups x 5 and dips x 20. Repeat.
Mosey around the church, down to the bottom of the parking lot, and around to first parking aisle.
Sprint to steps, Joe Hendrix up steps, backward run to end of aisle. Mosey up to next aisle. Lunge Walk to steps, Joe Hendrix up steps.
5 minutes of Plank-a-rama at the top of the steps. Jailbreak to shovel flag.
Mary
According to plan, the next activity was supposed to be 6 MOM. Somehow, there were still 15 minutes left, so we endured 15 MOM, including:
- Freddy Mercury
- LBC
- Box Cutter
- Reverse Box Cutter
- Flutter Kick (ouch!)
- Rosalita
- Dolly
- Heels to Heaven
- Reverse LBC
- Side LBC
- Elbow Plank
- Merkin
- And maybe others that YHC has forgotten…
Announcements/COT
Jackalope – 5/16, Wren Flud Run – 5/30, Dave’s Run @ Anderson U. – 6/6, Doodle Trail 5K – 7/16
No #Powderkeg workout planned for Saturday due to Jackalope
F3 Leadership Forum @ Barley’s – Wednesday 6 PM
F3 has planted AOs in more than a dozen cities in the past year.
Time to plan for a new AO in Easley/Pickens County. #Powderkeg is logical launch point.
Need Qs for Monday & Thursday next week.
Prayers for IG at Jacksonville AO on 5/16.
Prayers for Brown Shorts’/Gluten’s church & pastor (F3 Dorothy).
Prayers for YHC’s 2.3 Noah, who is having a surgical procedure on Thursday.