Welcome Back Short Barrel….We Were Glad to See You At First

  • Workout Date - 05/05/2017
  • Q In Charge - Dr Phil
  • The PAX - Road Trip, Earthmover, Ponch, ATM, Soccer Mom, Sammy, Washer, Benign, Short Barrel, Pine Tar, Mint Julip, Look Out Below
  • AO -

Exactly 4 weeks after open heart surgery, Short Barrel made his return to the Pitchfork gloom for a dumbbell Friday. The biggest dumbbell in the group was YHC for attempting to incorporate him into the workout via a “Burpee Whistle”…….and it wasn’t long until he made his presence felt. The burpees appropriately sucked but welcome back brother!!!

Warm Up

  • SSH X 20
  • Imperial Squat Walkers X 10
  • Little Baby Arm Circles
  • Mosey to the Speedway

The Thang

Four sets of 150’s as team: PAX 1 performs lift while PAX 2 shuffled sideways (basketball style) to a cone and back approximately 40 yards away.

  1. Squat Shoulder Press
  2. Upright Rows
  3. Newton’s Cradle (with weights)
  4. Overhead Pulls

PAX 1’s did Shoulder Shrugs with weights while PAX 2’s took a Farmer’s Carry lap with Short Barrel and then switched places.


Ab Suicides

  • Freddy Mercury alternating with Plank Shoulder Touches 10 sets each for 10 seconds each
  • Run a suicide
  • Gas Pump alternating with Plank Jacks 10 sets each for 10 seconds each
  • Run a suicide



  • Mud Run May 20
  • Mountains to Maine Volunteers needed May 20-21
  • Jackelope June 3rd at 6:00 am at Pitchfork
  • June 9 and 10 Firearms and Go Ruck

Prayer Requests

  • ATM’s sister-in-law Nikki with continued medical concerns
  • Landon, 9 year old with multiple medical issues
  • Andrew Brunson
  • Drake
  • Ping finished another round of chemo
  • Short Barrel starts rehab on Tuesday and hopes to be cleared to go back to work mid-June

Always an honor to lead.


Dr Phil

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