Cinder-sleds at the Village

Workout Date:

12/17/2019

QIC:

Crankbait

PAX:

Rubber, Vitamin D, Quaker, Dramamine, Crankbait (QIC)

The Thang:

The Village pax arrived at the AO to find amazing December weather for the beatdown.  Good to see Dramamine back out ready to get some work in.  Rubber arrived dressed for July, and Vitamin D and Quaker rounded out the squad.

1 minute warning and disclaimer given

Warmed up with:

SSH IC x 20

LBAC IC F x 15, IR x 15

TTT IC x 15

Merkins IC x 22

Tempo lunge IC x 10

 

We moseyed to the coupon pile, picked up a full size cinder-coupon, and headed to the basketball court for Cinder-Sleds.

1 pax exercised while the other pushed the cinder block, pallet style down to the other end of the court, picked it up and moseyed back.  These were a crowd pleaser and near merlot-maker for some.

Round 1

Curls x 150

Merkins x 150

Round 2

Tricep extensions x 150

Squats with block x 150

Round 3

LBCs x 200

Alternating pullups, 5 reps each round

Round 4

Bent Rows x 150

Round 5

Overhead Press x 150

 

Dramamine did not quit – well done sir.  Rubber and Quaker pushed each other to the max – very impressive!  Vitamin D picked up the 6, maintained excellent form, and pushed to the end!  Coupons returned to the pile.

 

2 minutes of Mary consisted of LBCs IC x 15, Pretzel crunch to the right IC x 10, to the left IC x 10.

 

Time

COT

Announcements – Ugly Sweater Convergence in Conway this Saturday

Praise for Vitamin Ds 2.0 doing well on the Cogat testing.

Praise for Operation Sweet Tooth and the children we were able to help.

Praise to Dramamine for posting again – great to have you out brother!

 

YHC prayed us out.  As always, it was an honor to lead this great group of men.

 

Regards,

Crankbait