9 men got swole this morning.
Disclaimer given.
Warmup:
Side Straddle Hops – 15-IC
Ray Finkle’s (left leg) – 10-IC
Ray Finkle’s (right leg) – 10-IC
Cotton Pickers – 10-IC
Copperhead Squats – 10-IC
Small Arm Circles Forward
Big Arm Circles Forward
Small Arm Circles Reverse
Big Arm Circles Reverse
Hug Yourself
The Thang:
Grab water and KB’s and mosey to bus lot, circle up for:
21’s Curls for the Girls – OYO
Chest Press (on 6) – 10-OYO
WWII Sit-Ups – 10-OYO
Skull Crushers – 10-OYO
Lawnmower Pulls (left arm) – 10-OYO
Lawnmower Pulls (right arm) – 10-OYO
Squats – 10-OYO
Watch Breakers (left arm) – 10-OYO
Watch Breakers (right arm) – 10-OYO
Upright Rows – 10-OYO
Mosey with KB’s to planter wall and:
Triceps Dips – 10-OYO
Step-Ups with Calf Raise (left leg) – 10-OYO
Step-Ups with Calf Raise (right leg) – 10-OYO
Decline Merkins – 10-OYO
Left arm Zamperini from planter wall to building entry doors.
Right arm Zamperini from entry doors back to circle up.
Repeat with reps to 15.
5 More Curls for the Girls.
5 More Skull Crushers
5 More Upright Rows.
Mosey back to launch pad.
Mary:
American Hammers with KB’s – 10-IC
LBC’s with KB’s – 10-IC
Reflection:
Colossians 3:23 “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”
Work hard and remember the reasons we work. Take time this holiday weekend to work on the things you love and enjoy (hobbies, family, etc.).
Moleskin:
This AO is plagued by a vast number of lawnmower issues. YHC has determined there are 3 possible reasons for this outrage.
1) User error.
2) The Duke Energy coal ash contaminated water we use to irrigate our lawns is reacting with our vegetation. When the vegetation is mutilated by mower blades, a new and unknown chemical is being created to the likes of which modern metals are no match and become brittle when exposed to this new chemical.
3) A combination of items 1 and 2 with 99.999% being item 1.
Welcome back Crawdad to the KB workout. Your work ethic was missed and we are happy to see you recovering.
Rebound crushes yet another KB workout with perfect form and reps. However, YHC did take notice to Rebound’s weight of choice, a 20lb dumbbell. Perhaps next week Rebound can suffer with the other PAX by leaving his M’s weight at home and grabbing the 30lb’er.
Elk Knob lost a step today by being excessively chatty with the PAX.
P-Funk blasts the ill-dope-fresh KB super sets. Word Homie!
Mater does his best to keep up with the VQ leader, but the foul funk of his own musk emanating from his own t-shirt made for difficult breathing. Next time, consider a quick trip to the mini Dicks Sporting Goods store in the back of Hefty’s truck and select from a wide assortment of clean sports apparel.
Spork was unusually happy for a Friday KB workout. I believe his happiness is related to the fact that we moved ½ mile before starting the KB super set.
Jeeves went on to wow the PAX by continuing his legacy of being unable to count to 5 while moving various body parts around.
Hefty steals and hides YHC’s Wienke sheet, but the workout charged on without interruption while being led in perfectly planned fashion. I may have witnessed Hefty take a cell phone photo of the Wienke sheet during the heist. I believe Hefty plans to use the information contained therein to properly plan a vigorous and beneficial KB workout as Hefty’s previous attempt to Q a KB workout resulted in a less than satisfactory effort at a modified Murph. We can all be thankful that Hefty now has the knowledge to plan a real KB workout and the PAX will not be subjected to the KB Murph, ever again.
On a more serious note,
T-Claps to Hefty, Mater, P-Funk and Spork for accepting and completing the Operation Sweet Tooth challenge. T-shirts were awarded and patches to follow.
Remember to register for the Iron Pax Challenge which starts next Saturday at Mustang.
Jeeves – thank you for EH’ing me into F3. It has changed my life for the better.
Mater – thank you for EH’ing me into my VQ. It was my pleasure and look forward to more in the future.
Have a great holiday weekend!