• When: 2019-10-22
  • QIC: Skipper
  • The PAX: Neon “Respect”, Dufresne “Respect”, Whaler “Respect”, Schrute, Sacagawea “Respect”, Mayplant “Mad Respect”, Bolt “Respect”, Mayhem “Respect”, Big Load, Tweetsie, Timber, Tree Bark, Cornwallis, Snookie, Abby Wambach “Respect”, Abacus, Skipper “Respect”

“Weight Room Workout” at Camden High School

Conditions: 75 degrees in the weight room w/ air conditioning and 0 humidity

Warm Up

  • Hurdles: Straight over w/ rt. Leg, Straight over w/ lt. leg, rt. Leg hops, lt. leg hops, rt. Leg & lt. leg hops
  • Box Jumps: 3 different boxes, alternate w/ each box 5 jumps at a time

The Thang

The Pax will break up into groups of 3.  The 3 members of each group will be named Dog 1, Dog 2 and Dog 3. Each round will be three different rotations of each exercise.  All three exercises will be done simultaneously and then each “Dog” will rotate to the next exercise until 3 rounds have been completed. 

Round 1                                      Round 2                                  Round 3                                     

Bench Press 3 x20                     Overhead Press 3 x 20         Squats 3 x 20                                  

Side Raises 3 x 20                     Front Raises 3 x 20               Bent Rows 3x 20                  

Iron Cross 3 x 20                      Flutter Kicks 3 x 20               Row Your Boats 3 x 20

Water Break after Round 3.

After completing work in the weight room the Pax will head out into the gym for “4 Corners”

Members will count off into 4 groups and head to a corner of the basketball court. 

Round 1                                  Round 2                                          

25 Merkins                            25 Carolina Dry Docks         

25 Step Ups Rt. Leg              25 Step Ups Lt. Leg                       

25 Zeroes                               25 American Hammers                 

25 Plank Jacks                       25 Mountain Climbers                  

Announcements:  Philipians Chapter 1 Verse 3: “I thank my God for every memory of you.”

Prayer Requests:  John McCutchen and Roy Fakoury