3 PAX came out to get a good full body workout at Smackdown. Can’t wait for the guys to get back into the swing of things and get the numbers going strong!
The Thang
Mosey around field to warm up
Grab cinderblocks and pavers
SSH IC X30
Curls with pavers IC X30
Alternating lat raises and front raises with pavers (AKA that thing) IC X20
Bent over flys with pavers IC X20
Push press with paver IC X20
Paver burpees OYO X10
Feet in cinderblocks big boy sit-ups OYO X20
Curls with blocks IC X30
Squats OYO X30
Mosey on Sumter towards Soccer Stadium
Stop in front on band building
20 merkins OYO X20
20 big boy sit-ups OYO X20
20 squats OYO X20
Mosey to Dodie
20 merkins OYO X20
20 big boy sit-ups OYO X20
20 squats OYO X20
Head behind Dodie to Dreamland hill. If you have never been there, imagine a large grassy hill steeper than Bull Street.
Run to the top
10 burpees
Run back down
9 big boy sit-ups
8 burpees
Run back down
7 big boy sit-ups
6 burpees
Run back down
5 big boy sit-ups
4 burpees
Run back down
3 big boy sit-ups
2 burpees
Run back down
1 big boy sit-ups
9 big boy sit-ups
Mosey back to the other side of Dodie
20 merkins OYO X20
20 big boy sit-ups OYO X20
20 squats OYO X20
Mosey back to in front of the band building
20 merkins OYO X20
20 big boy sit-ups OYO X20
20 squats OYO X20
Mosey back to pavers and blocks
Curls with pavers IC X30
Alternating lat raises and front raises with pavers (AKA that thing) IC X20
Bent over flys with pavers IC X20
Flutter kicks IC X50
Curls with blocks IC X30
Push press with blocks IC X20
Put pavers and blocks away and mosey back to COT
Great work by the group today!