October 11, 2018 | AO – The Horse Track at Stinson Park.
PAX: Cyclone (respect), Waffle House (respect), Lemon Law, Bubba Gump (respect), Bluegrass, Wait Time, Brazilian, Folsom, Bluegrass, and Kyle/FNG aka “Coltrane”
QIC – Workout Leader(s) in Charge: Bluegrass with Seconds Pro App
The Scene: Mid 40’s – just like a lot of the PAX.
F3 Welcome and Disclaimer
Shared mission, disclaimer and form failure philosophy (including the power of the push-up from the knees modification).
Indian Run mosey to the monument to warm up.
Warm-O-Rama
Sun Gods | Imperial walker | Carolina Dry Doc | Mountain climber | Abe Vigoda
Mosey back to the stage
Tha-Thang
Tabata Workout (45 seconds all out, 15 seconds rest – run after 3 rounds of upper and lower body)
Diamond Merkin | Dumbbell Squat | Wide Merkin | Copperhead Squat |Merkin |Smurf Jacks
Run
Hammer Curls |Dumbbell Lunge |Arnold Curls |Jump Lunges |Skullcrushers |Lunge
Run
Carolina Dry Docs |Dumbbell Deadlift |Shoulder Press |One armed dumbbell deadlift | Shoulder press | Dumbbell Deadlift
Run
Bent over row |Dumbbell calf raises |Dumbbell upright row |Plank |Renegade row |Shoulder shrugs
A thorough full body beatdown
Play List: Cinderella Man – Eminem |I’m Back – T.I. |Winner – Timberlake, T.I., Foxx | Main Title March (Superman) – London Symphony Orchestra |Coming Home – Diddy |Moment 4 Life – Nicki Minaj |All of the Lights – Kanye West
6MOM –
LBC |Freddie Mercury |Flutter kick |Rosalita |American hammer
Count-off & Name-O-Rama
A record breaking 9 PAX.
Announcements
Third Thursday of each month will be fellowship night at Dudley’s Pizza and Tavern. Dufresne VQ at the Oracle on Saturday.
Prayer
Lemon Law took us home. The group headed for a couple of pies at Dudley’s.
Aye! Bluegrass
